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As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. In This Article View All.

In This Article. What to Look for in a Snack. Snacks to Boost Energy Levels. Copy Link. Redeem now. Healthy snacks can help you maintain stable energy throughout the day, a dietitian said. Whole grains and complex carbs have more fiber to keep you fueled for longer.

To avoid crashes, be mindful of added sugars and pick nutrient-dense sweets like fruit. Read preview. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go. download the app. Email address. Sign up. You can opt-out at any time. Sign up for notifications from Insider!

Stay up to date with what you want to know. A cup of berries, depending on which you choose, will offer around calories and grams of fiber, plus antioxidants. If you're not feeling the fruit, try a tablespoon of chia seeds or ground flax, which are also good sources of fiber about 2 to 4 grams per tablespoon , not to mention plant-based omega-3 fatty acids.

For even more inspiration, try these other healthy recipes with yogurt. A hard-boiled egg or two paired with cherry tomatoes is another easy way to snack on protein, fat and fiber.

The eggs offer built-in portion control, with about 70 calories a piece, with 6 grams of protein and 5 grams of fat. They also are rich in choline , an essential nutrient that's especially important for cognitive function. They provide vitamin D and omega-3 fatty acids, both of which are important for many body functions.

Getting enough of those nutrients helps support overall wellness. Cherry tomatoes provide 2 grams of fiber per cup as well as important vitamins and minerals like vitamin C and vitamin A—both nutrients are important for immune system function—and potassium, a mineral many Americans don't get enough of.

Water-rich fruits and vegetables are also a great way to keep you hydrated. This is important for energy, as even mild dehydration can cause us to feel sluggish. Try these 8 hydrating foods to help you meet your water goals.

If tomatoes aren't your thing, try another fruit or veggie you love, such as carrots, celery, cucumber, or zucchini. And if you don't eat or don't like eggs, you can swap in ¼ cup of hummus.

While you'll miss out on the choline, vitamin D, and omega-3a in eggs, you will still get some protein and fat, plus additional fiber.

These are just examples of energizing snacks to give you some inspiration. Please feel free to customize to suit your unique needs and preferences. Big picture: Pay attention to what foods as combinations of foods help you feel your best, and make it convenient to make those a regular part of your routine.

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Copy Link. Redeem now. Healthy snacks can help you maintain stable energy throughout the day, a dietitian said. Whole grains and complex carbs have more fiber to keep you fueled for longer. To avoid crashes, be mindful of added sugars and pick nutrient-dense sweets like fruit. Read preview. Thanks for signing up!

Access your favorite topics in a personalized feed while you're on the go. download the app. Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian.

She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University.

She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes.

Snacking often gets a bad reputation, but strategic snacking can help us maintain stable energy throughout the day, so we don't crash and run out of steam. It can also help us avoid dips in mood that may be related to unstable blood sugar, which plays a big role in energy levels.

You can also think of it as "hanger management. For the most filling snacks that will help keep your energy levels up, aim for a combo of protein, fat, and fiber.

Choose complex carbs over their refined counterparts, so you don't burn through them so quickly think whole grains over refined grains, an apple instead of apple juice.

Keeping added sugar to a minimum will also help avoid an energy crash from a heavy carb load. So check the labels of granola, yogurt, energy bars and other packaged snacks to see where they fall in terms of added sugar.

If numbers are helpful, in a balanced snack, aim for about 5 grams of protein, 3 grams of fiber, and 5 or fewer grams of added sugars. Calories may vary, but if you need a range for guidance, I typically recommend , depending on how long you need that snack to sustain you and what else you're eating throughout the day.

This is a classic combo of protein, fat and carbs that will fuel your brain and body for hours. If you're allergic to nuts, go for sunflower, pumpkin or another favorite seed.

You can also do nut or seed butter if you prefer a creamy texture over crunchy. You can use fresh, frozen fruit or dried fruit you'll just want to be mindful of any added sugar and know that portion sizes are smaller for dried fruit.

Here are a few pairings to consider:. You'll get protein from the yogurt and fiber from the berries for another snack idea with staying power.

Go for low-fat or whole milk yogurt instead of fat-free to promote more stable blood sugar. Fat slows the digestive process, which supports more stable blood glucose and promotes satiety. If plain yogurt is too tart for you, add a sprinkle of cinnamon or a teaspoon of honey or maple syrup.

A cup of berries, depending on which you choose, will offer around calories and grams of fiber, plus antioxidants. If you're not feeling the fruit, try a tablespoon of chia seeds or ground flax, which are also good sources of fiber about 2 to 4 grams per tablespoon , not to mention plant-based omega-3 fatty acids.

For even more inspiration, try these other healthy recipes with yogurt. A hard-boiled egg or two paired with cherry tomatoes is another easy way to snack on protein, fat and fiber.

The eggs offer built-in portion control, with about 70 calories a piece, with 6 grams of protein and 5 grams of fat. They also are rich in choline , an essential nutrient that's especially important for cognitive function.

They provide vitamin D and omega-3 fatty acids, both of which are important for many body functions. Getting enough of those nutrients helps support overall wellness. Cherry tomatoes provide 2 grams of fiber per cup as well as important vitamins and minerals like vitamin C and vitamin A—both nutrients are important for immune system function—and potassium, a mineral many Americans don't get enough of.

Water-rich fruits and vegetables are also a great way to keep you hydrated. This is important for energy, as even mild dehydration can cause us to feel sluggish. Try these 8 hydrating foods to help you meet your water goals. If tomatoes aren't your thing, try another fruit or veggie you love, such as carrots, celery, cucumber, or zucchini.

Ah, the dreaded afternoon slump—the time of day when your energy levels tank, and you feel tired and groggy for no apparent reason. During these times of need, many people turn to caffeine , energy drinks and other quick fixes to overcome their low energy.

However, this often adds fuel to the fire by providing short-term energy bursts that elevate cortisol levels and result in subsequent energy crashes, making you more exhausted than you were in the first place. If this sounds familiar, you're not alone.

On average, U. adults experience energy dips, sleepiness and lack of focus three days per week, according to a survey conducted by the National Sleep Foundation. That's why it's imperative to fuel your body properly with snacks that don't cause you to crash and deliver sustained energy that keeps you feeling good all day long.

If you're looking for a quick and easy snack to pick you up next time you feel down, keep reading. We chatted with Kelsey Kunik, RD , a registered dietitian and nutrition advisor for Zenmaster Wellness, who shares her wisdom on the best snack to eat when you need an energy boost.

Sugar, coffee and energy drinks can seem like an easy answer when you're feeling low on energy. Unfortunately, these fixes don't provide sustained energy and could be surefire ways to crash.

Instead, you'll want to ramp up your energy with nutritious whole foods that provide long-lasting energy to help you feel and perform your best.

Specifically, foods containing B vitamins, vitamin C, iron, magnesium and zinc have been shown to increase energy levels, per a review published in Nutrients. Carbs are a quick energy source, but relying on refined carbs can lead to a surge of energy that doesn't last long," explains Kunik.

Also, pair your carb with protein and healthy fats to help fill you up and slow down digestion, leading to more energy for a longer period. Consider combining a few different foods for a nutritionally balanced energy boost, such as Greek yogurt and berries or banana and nut butter.

Also, staying on top of your hydration is critical for maintaining good energy levels. The natural sugars in the apple will help you feel energized almost immediately, but the extra protein and fat from the nut butter and Greek yogurt will help you sustain that energy into your next meal.

Besides being an undeniably delicious combo, apples and peanut butter provide a perfect nutritional balance. Apples are high in soluble fiber and a good source of vitamin C , which we know is excellent for boosting energy.

The soluble fiber in apples will help keep you feeling full between meals, so you're not reaching for another snack soon afterward. Be sure to eat the apple's skin, as this is where most of the fiber and flavonoids compounds that act as antioxidants are found, per Harvard T.

Chan School of Public Health. The flavonoids and antioxidants in apples can reduce your risk of chronic disease, including cardiovascular disease and cancer, per a systematic review published in Current Developments in Nutrition.

When it comes to nutritional value, peanut butter is no slouch, either. According to the USDA , peanut butter is a great source of healthy fats , protein and niacin vitamin B3 —a water-soluble vitamin that helps your body metabolize food into energy. In addition, peanut butter can decrease triglycerides a type of fat found in your blood and reduce your cardiovascular disease risk, according to a study published in Frontiers in Nutrition.

Everyone experiences low energy from time to time, but what you choose to eat to boost your energy can significantly impact your day and your long-term health. Instead of turning to quick fixes, consider eating healthy, nutritionally balanced snacks that provide protein, complex carbs, healthy fats, fiber and other essential nutrients for sustained energy.

Eating snacks like our Apple "Donuts" will help you feel your best throughout the day while keeping energy slumps at bay. Use limited data to select advertising. Create profiles for personalised advertising.

For the most filling snacks that will help keep your energy levels up, aim for a combo of protein, fat, and fiber. Choose complex carbs over their refined counterparts, so you don't burn through them so quickly think whole grains over refined grains, an apple instead of apple juice.

Keeping added sugar to a minimum will also help avoid an energy crash from a heavy carb load. So check the labels of granola, yogurt, energy bars and other packaged snacks to see where they fall in terms of added sugar. If numbers are helpful, in a balanced snack, aim for about 5 grams of protein, 3 grams of fiber, and 5 or fewer grams of added sugars.

Calories may vary, but if you need a range for guidance, I typically recommend , depending on how long you need that snack to sustain you and what else you're eating throughout the day.

This is a classic combo of protein, fat and carbs that will fuel your brain and body for hours. If you're allergic to nuts, go for sunflower, pumpkin or another favorite seed.

You can also do nut or seed butter if you prefer a creamy texture over crunchy. You can use fresh, frozen fruit or dried fruit you'll just want to be mindful of any added sugar and know that portion sizes are smaller for dried fruit. Here are a few pairings to consider:.

You'll get protein from the yogurt and fiber from the berries for another snack idea with staying power. Go for low-fat or whole milk yogurt instead of fat-free to promote more stable blood sugar. Fat slows the digestive process, which supports more stable blood glucose and promotes satiety.

If plain yogurt is too tart for you, add a sprinkle of cinnamon or a teaspoon of honey or maple syrup. A cup of berries, depending on which you choose, will offer around calories and grams of fiber, plus antioxidants.

If you're not feeling the fruit, try a tablespoon of chia seeds or ground flax, which are also good sources of fiber about 2 to 4 grams per tablespoon , not to mention plant-based omega-3 fatty acids. For even more inspiration, try these other healthy recipes with yogurt.

A hard-boiled egg or two paired with cherry tomatoes is another easy way to snack on protein, fat and fiber. The eggs offer built-in portion control, with about 70 calories a piece, with 6 grams of protein and 5 grams of fat. They also are rich in choline , an essential nutrient that's especially important for cognitive function.

They provide vitamin D and omega-3 fatty acids, both of which are important for many body functions. Getting enough of those nutrients helps support overall wellness. Cherry tomatoes provide 2 grams of fiber per cup as well as important vitamins and minerals like vitamin C and vitamin A—both nutrients are important for immune system function—and potassium, a mineral many Americans don't get enough of.

Water-rich fruits and vegetables are also a great way to keep you hydrated. This is important for energy, as even mild dehydration can cause us to feel sluggish. Try these 8 hydrating foods to help you meet your water goals. If tomatoes aren't your thing, try another fruit or veggie you love, such as carrots, celery, cucumber, or zucchini.

And if you don't eat or don't like eggs, you can swap in ¼ cup of hummus. While you'll miss out on the choline, vitamin D, and omega-3a in eggs, you will still get some protein and fat, plus additional fiber.

These are just examples of energizing snacks to give you some inspiration. Please feel free to customize to suit your unique needs and preferences. Big picture: Pay attention to what foods as combinations of foods help you feel your best, and make it convenient to make those a regular part of your routine.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.