What’s running you down? Kids? Work? Life? Whatever it is, you know how hard it can be to get through the day when that energy gauge is stuck on low. There are plenty of reasons why we feel fatigued. Sometimes it’s choosing to eat high-junk, nutrient-void snacks that don’t give the body what it needs. Other times it’s choosing not to snack at all, causing dips in blood sugar that trigger fatigue. So reboot your snacking habits, and try these 8 snacks for a lasting energy boost:
1. Greek yogurt: With 15-20 grams of protein, this type of yogurt is also rich in nutrients, making it an ideal snack. But be wary! Sweetened varieties often contain sugar or sugar substitutes. Make a healthier choice by choosing plain Greek yogurt and adding your own fruits and nuts. Give it a go with this Skinny Berry Parfait (It has less than 140 calories per serving—seriously!) and Chocolate Peanut Butter Protein Smoothie!
2. Apple & string cheese: Sometimes simple is best. Apples are rich in good-for-the-body carbohydrates. Low-fat mozzarella string cheese gives cells the protein they need to carry you through the day.
3. Banana & peanut butter: Another simple stand-by, this snack is a high-protein pick-me-up. It also has the spread factor. What’s that? It means this snack combo forces you to stop for a moment to eat it—and sometimes that little break from the hustle is just as important for replenishing energy as the snack we’re munching. Check out Skinny Peanut Butter & Yogurt Dip with only two ingredients.
4. Hard-boiled egg: Reach for this nutrient-rich snack to provide the protein-fueled energy your body needs to tackle the day.
5. Veggies & hummus: When you want a snack that delivers taste and nutrition, reach for your favorite vegetables (like carrots or red peppers) and dip into hummus, which is a pureed chickpea food. Hummus delivers fiber, folic acid, and energy-boosting protein. Try this super-popular Zucchini Hummus.
6. Dry-roasted edamame: Just a quarter cup contains a whopping 14 grams of protein. It’s an ideal snack to keep on hand in single-serving bags or containers for when you need to grab and go.
7. Dried fruit & nut mix: A small handful (about a quarter-cup) of dried fruits and nuts provides protein plus good fats for lasting energy. This is an easy snack to make at home and take on the go. Dried fruit is sweet enough on its own so reach for a no-sugar-added store-bought mix or, even better, make your own mixture.
8. Oatmeal: Yes, this go-to breakfast makes a healthy, energy-boosting snack. The oatmeal takes a long time for the body to digest, which causes blood sugar levels to rise slowly and steadily for a long energy burn. Need a new and healthy oatmeal recipe? Try Flax and Apple Raisin Oatmeal, Sweet Potato Oatmeal, and Hot Chocolate Steel-Cut Oatmeal.
Don’t get caught in a junk food snack attack! Here are more ideas for healthy snacking: