Healthy Snacks to Keep You Energized Throughout the Day

 

Whether you’re tackling a to-do list of work tasks, hiking to a mountain lake or chasing your children around the home, a healthy diet can help sustain your energy levels.

Healthy snacks are those that provide a balanced mix of nutrients, including protein, healthy fats, carbohydrates, vitamins and minerals. 

Pull up a seat as we share our favorite energizing snacks for lasting energy.

#1 Fruit and Nut Butter

The refreshing combination of crisp apple slices with sweet and salty peanut butter is a staple energizer, supplementing your body with natural sugars that can immediately give you an energy boost and enhance your concentration.

Further, apples are rich in fiber, which can support digestion, and vitamin C, which can help increase your energy and protect your cells. 

Coupled with the protein and healthy fat of peanut butter, this effortless, nutritious snack can also keep you full — at least until you have time to cook up an equally nutritious dinner. 

#2 Trail Mix

Trail mix is the salad bar of snacks: You can mix and match your favorite combinations for an energy-boosting snack option that’s truly satisfying. Most trail mix connoisseurs will add:

• Granola – A great source of complex carbohydrates and fiber, granola adds a crunchy texture and provides steady energy. Its combination of oats and sometimes nuts or seeds will help keep you full and energized.
• Nuts – Almonds, walnuts or cashews are excellent for adding protein and healthy fats. Nuts also provide sustained energy and help balance blood sugar levels, making them a great choice for keeping you energized throughout the day.
• Seeds – Chia seeds, flaxseeds or pumpkin seeds are packed with omega-3 fatty acids, fiber and protein. These seeds contribute to improved heart health and digestion while boosting energy levels and helping you feel satiated.
• Dried fruit– Raisins, dried apricots or cranberries offer natural sugars and fiber, providing a quick source of energy and essential vitamins. They add a touch of sweetness to your trail mix, too, while helping sustain your energy and prevent fatigue.

#3 Cottage Cheese

Cottage cheese is a high-protein dairy product that contains an average of 25 grams of protein for every one-cup serving. It also contains vitamin B6, choline, zinc and copper, which, combined, help to:

• Support muscle repair and growth
• Boost energy levels
• Support immune function 
• Improve cognitive function

Whether you adore the taste and texture of cottage cheese or would prefer it hidden away, there are a number of energizing snacks that incorporate the creamy spread. These include:

• Pancakes and/or waffles
• Salads
• Fruit
• Granola
• Dipping sauces
• Smoothies
• Toast
• Baked goods
• Pasta dishes
• Scrambled eggs

#4 Charcuterie Board

A charcuterie board offers a diverse assortment of flavors and textures, engaging your mind and satisfying your body. 

A well-balanced charcuterie board can include: 

• Lean meats – Turkey or chicken slices provide protein and essential nutrients without excess fat. 
• Cheese – Choose a variety of cheeses for a dose of protein and calcium, such as low-fat options or ones rich in healthy fats. 
• Whole grain crackers– They offer complex carbohydrates and fiber, contributing to sustained energy. 
• Fresh fruits – Grapes, apple slices or berries add natural sweetness and vitamins. You can also includedried fruit for some added variety.
• Nuts and seeds – Enhance your board with almonds, walnuts or sunflower seeds for added protein and healthy fats. 
• Vegetable sticks – Carrots, cucumber and bell pepper strips offers a crunchy snack  rich with fiber. This diverse selection not only fuels your body with a range of nutrients but also provides a delightful array of tastes and textures to enjoy throughout the day.

#5 Greek Yogurt Parfait

A Greek yogurt parfait is a delicious and versatile snack that combines creamy Greek yogurt with a variety of nutritious ingredients, offering a balanced mix of protein, fiber and healthy fats to help sustain lasting energy throughout the day. 

Specifically, Greek yogurt provides about 10 grams of protein per serving, which can help sustain muscle repair and keep you feeling full longer. It’s also rich in probiotics that support gut health and aid in digestion. 

To create a Greek yogurt parfait: 

1. Start with Greek yogurt – Use plain, non-fat or low-fat Greek yogurt as your base. It’s high in protein and lower in sugar compared to flavored varieties. 
2. Add fresh fruit – Incorporate berries like strawberries, blueberries or raspberries for natural sweetness, fiber and antioxidants that can boost your immune system and overall energy levels. If you're wondering how to boost your immune system naturally, the ingredients in this parfait are a great start. 
3. Include granola – A sprinkle of granola adds a satisfying crunch, complex carbohydrates and fiber to your parfait, providing sustained energy. 
4. Top with nuts or seeds – Almonds, walnuts, chia seeds or flaxseeds offer healthy fats and additional protein, enhancing satiety and energy levels. 
5. Drizzle with honey – For a touch of natural sweetness, a small drizzle of honey can enhance the flavor while providing a quick energy boost. 

#6 Green Smoothie

A green smoothie is a nutrient-packed energy snack that combines leafy greens with fruits and other wholesome ingredients to create a refreshing and energizing snack option with numerous health benefits. The fiber from greens, fruits and seeds helps with digestion and keeps you feeling full longer, while protein sources can support muscle growth and satiety. If this smoothie is your style, you might even consider the health benefits of a plant-based dietaltogether. 

To make a green smoothie: 

1. Start with leafy greens – Spinach, kale or Swiss chard are great choices. These greens are rich in vitamins A, C and K, as well as iron and fiber, which support overall health and energy levels. 
2. Add fruits – Bananas, apples or mangoes provide natural sweetness, vitamins and a good source of carbohydrates for quick energy. They also help balance the flavor of the greens. 
3. Include a protein source – Add Greek yogurt, protein powder or a scoop of nut butter to increase the protein content, which helps with muscle repair and keeps you feeling full. 
4. Add a liquid base – Use water, almond milk or coconut water as a base to blend your ingredients smoothly. Coconut water also provides electrolytes to keep you hydrated. 
5. Incorporate seeds or nuts – Chia seeds, flaxseeds or almonds add healthy fats, fiber and additional protein, enhancing the nutritional profile and sustaining your energy. 
6. Add CBD oil – To support full-body health and wellness, add a few drops of CBD oil to ground the smoothie in soothing, restorative benefits.