Whether you feel morning fatigue, mid-afternoon decline, or evening lethargy, a snack may be the key to boosting your energy. Choosing the right snack is essential, however.
If you opt for a high sugar candy bar, for example, you may get a quick burst of energy, but then you will crash even harder an hour later.
Strategies to Boost Energy
Since it is so important to put together the right snack, you will need to think about your options. There are several strategies for putting together the right snacks to boost energy:
• Combine the right foods
• Skip caffeine
• Eat a variety of fruits and vegetables
• Eat more whole foods
• Avoid processed or artificial foods
• Choose healthy fat choices
7 Great Energy Boosting Snacks
1. Cheese Kabobs
Make a nice snack when paired with some grapes or cherry tomatoes. The cheese you choose will determine the amount of protein and fat in your snack. While many cheeses have five to seven grams of protein per ounce, gruyere has even more with eight and a half grams.
Add the fruit for some carbohydrates, and you have a great combination of protein, fat, and carbohydrates in your snack. You can slip the cheese chunks and fruit on a wooden skewer for some fun, or you can store the mix in a plastic container.
Another great option and can be customized to fit your tastes. Start with a whole wheat tortilla and add a couple of slices of deli turkey, some cheese, and some veggies like spinach leaves, thinly sliced cucumbers or tomatoes, or scallions. You could also use tuna prepared with low-fat mayonnaise and some veggies.
Whatever you choose, there should be a protein source such as turkey or tuna, a small amount of healthy fat like the cheese or mayo, and some veggies. Roll up the tortilla and slice it into pinwheels for bite sized snacks you can put into a container and eat on the run.
3. Fruit and Peanut Butter
Make a great combination. Apple or banana slices spread with peanut butter are a great snack option for many reasons. First of all, the sweet fruit fits the bill when the craving for sugar hits. Yet, since it is a natural fruit sugar, it digests more slowly, so you will have energy for longer without the sugar crash.
The fruit also contains fiber which is slow to metabolize and important for healthy digestion. In addition, the peanut butter is packed with protein and healthy plant-based fat to help you stay satisfied for an extended period.
4. Trail Mix
One that is a combination of nuts and dried fruits packs a punch of energy. Nuts and seeds will add a lot of energy with healthy unsaturated fats, protein, fiber, antioxidants, and other important vitamins and minerals. Choose dried fruit with as little added sugar as possible for a touch of sweetness and a slew of vitamins and minerals.
Some may also choose to add some complex carbohydrates such as whole grain cereals, but this is not necessary. Limit your snack to about a quarter of a cup of the mix. You can pre-portion your trail mix in individual air-tight containers or zipper bags to assure that you get the right amount each time.
5. Homemade Protein Bars
Which are less processed than store bought, and they contain excess sugar and preservatives that you do not need. When you make energy bars at home, they will contain real, whole foods you can put together and pack for snacks on the go.
Many trail mix recipes contain ingredients such as whole oats, peanut butter, nuts, seeds, and healthy fats. Using appropriate combinations of carbohydrates, proteins, and fats will make an energy bar that will be the perfect energy-filled snack.
6. Greek Yogurt and Blueberries
Another great mix. Choose a Greek yogurt with as little added sugar as possible. The Greek variety of yogurt is higher in protein than regular, so it helps boost energy and keeps it high for longer.
In addition, there is a good deal of calcium and other nutrients included in yogurt. Blueberries add some sweetness with a low glycemic index factor. In addition, the blueberries add antioxidants and help increase brain function and concentration.
7. Vegetables and Hummus
This combo can make a satisfying snack that is energy-giving. Hummus is a great snack choice for many reasons. It is healthy and can help with weight loss, lowering cholesterol, and reducing the risk of certain diseases.
It comes in many different flavors, so you can’t ever get bored. Additionally, it is very easy to make your own homemade hummus. Add some veggies like roasted red peppers, baby carrots, or tomatoes, and you will get additional nutrients and some slow digesting carbohydrates. It is an overall winning snack.
8. Orange Dreamsicle Smoothie
The delightful popsicle from your childhood can now be enjoyed as a healthy snack that’s sure to put a boost in your step. This recipe calls for a naval orange, yogurt, orange juice concentrate, vanilla extract, and ice cubes. It’s that simple! The yogurt will provide you with protein to help you feel full. The oranges will give you the sugars and vitamins you need for a healthy boost of energy. Even the vanilla extract provides antioxidants.
When it comes to making smoothies, the perfect personal blender is essential. It has to be powerful enough to crush ice and possess multiple settings to blend all of the ingredients correctly. Be sure to do comparison shopping when picking out your personal blender to find the best one for your needs and your budget.
9. Purple Fruit Salad
This salad is a feast for the eyes as well as the taste buds. For this healthy treat, you combine juicy plums, grapes, blueberries, and walnuts. Mix everything together before adding a few dollops of vanilla Greek yogurt on top.
The Greek yogurt will provide you with the calcium and protein needed to power through the rest of your day. The purple fruits will provide a myriad of vitamins and minerals as well as healthy sugars that give you a long burst of energy. The walnuts add extra protein, folate, Omega-3 fatty acids, and biotin.
10. Dark Chocolate Almond Pretzel
Are you someone who loves chocolate bars with bits of almond and pretzel in them? If so, this healthy snack is going to be your new favorite energy boost. For this snack, all you’ll need is a bag of pretzel sticks, a jar of almond butter, and some unsweetened dark cocoa powder. Take a pretzel stick, dip it into the almond butter, and sprinkle some dark cocoa powder onto the almond butter.
Pretzels are a popular as a healthy snack because they’re rich in fiber, iron, folate, and low in fat, cholesterol, and calories. Almond butter is full of healthy fats which protect your heart and give you long-lasting energy. The dark cocoa powder provides important nutrients like calcium, iron, and magnesium. Plus, it helps satisfy cravings for chocolate.
11. Turkey Breast Romaine-leaf Sandwich with Honey Dijon and Feta Cheese
Prepare yourself for a surprisingly savory healthy snack. Turkey breast is full of protein, iron, low in fat and cholesterol. The Romaine lettuce will replace the slices of bread. They will provide fiber, iron, and vitamins A, K, and C. More healthy energy will be provided by the feta cheese along with multiple vitamins and minerals. The honey Dijon mustard doesn’t add much in the way of nutrition but is full of flavor for so few calories.
So, if you are feeling very tired all the time, first assure that you are getting enough sleep each night. Once you ascertain that you get enough sleep each night, you should give your diet a check-up.
Assure that you are getting enough food that will provide you with the energy you need. Snacks can be an important part of your daily routine for getting energy-rich foods.