It’s a common experience to feel low in energy during the day. Whether it’s in the morning, mid-afternoon, or evening, that sluggish feeling can be frustrating and impact productivity.

There are plenty of ways to boost energy, but often, convenience foods are the go-to choice. Unfortunately, many of those snacks are loaded with sugar and unhealthy fats, which can do more harm than good.

In this article, we’ll highlight three snacks that can help you increase energy and maintain it throughout the day without sacrificing your health.

1. Nuts and Seeds

Nuts and seeds are an excellent source of energy as they’re high in healthy fats, protein, and fiber. They offer a slow release of energy, which means that the energy provided is long-lasting, avoiding any sugar crashes.

Some of the best nuts and seeds for energy boosting include:.

Almonds
Cashews
Peanuts
Sunflower seeds
Pumpkin seeds

The key is to ensure that you eat unsalted or lightly salted nuts and seeds, as too much salt can cause dehydration, leading to fatigue.

It’s also recommended to have a small portion size, such as a handful of nuts or seeds, as they’re calorie-dense.

2. Fresh Fruits

Fresh fruits are a fantastic source of various vitamins, minerals, fiber, and antioxidants, making them a great energy-boosting snack.

Natural sugars in fruits provide an instant energy boost, but unlike commercial sweets, they’re not high in added sugars. Some great fruits to boost energy include:.

Bananas
Oranges
Strawberries
Blueberries
Apples

It’s important to note that some fruits, such as mangoes and grapes, have high sugar content. It’s best to consume them in moderation, especially if you’re watching your sugar intake.

3. Greek Yogurt

Greek yogurt is a high-protein snack that provides a slow release of energy throughout the day. It’s lower in sugar than traditional yogurt and is higher in protein, which helps to stabilize blood sugar levels.

Greek yogurt is also an excellent source of calcium, essential for bone health. Some ways to jazz up Greek yogurt for a more flavorful and energy-boosting snack include:.

Adding fresh fruit
Stirring in nuts or seeds
Drizzling honey or maple syrup
Mixing with cinnamon

Make sure to choose plain Greek yogurt, as flavored varieties can be packed with added sugar.

Conclusion

While all foods provide some energy, some snacks can provide a more significant boost than others. By choosing snacks that are high in protein, fiber, and healthy fats, you can achieve long-lasting energy without a sugar crash.

Nuts and seeds, fresh fruit, and Greek yogurt are some of the best snacks to keep your energy levels up throughout the day. So next time you reach for a snack, go for one of these options and feel the difference it makes!.