Try These 8 Snacks for Natural, Sustained Energy All Day
Monday, 25 March, 2024

Try These 8 Snacks for Natural, Sustained Energy All Day

Author: Mia Barnes

People indulge in snacking for many reasons. Some turn to snacks to fuel them through stressful afternoons, while others reach for a bite to curb sudden hunger pangs between meals. Regardless of motivation, eating healthy foods is essential for better health. 

Discover eight snacks to include in your daily diet and foods to avoid for sustained energy throughout the day.

The Benefits of Healthy Snacks

Americans are frequent snackers, with most adults consuming one to three snacks daily. However, they can pose health problems. Eating junk foods and sugary treats regularly can lead to weight gain, but nutritious treats can have significant benefits, including:

  • Increased nutrient intake: Frequent snacking on nutrient-dense foods can improve your nutrition.
  • Varied healthy options: Snacking on nutritious foods can help you feel inspired and empowered to take control of your health. There are various nutritious options, so you won’t feel restricted by making healthier choices.

8 Energy-Boosting Snacks

Whether you had a restless night or are in a midday slump, these healthy snacks can help fuel up your day.

1.   Almonds

These little nuts are big on nutrients. A handful of almonds offers vitamin E, calcium, magnesium, zinc, fiber, protein and B vitamins. They’re also packed with healthy fats that provide energy and fullness.

2.   Eggs

Eating eggs is a great way to get your protein boost. Enjoy them as hard-boiled, scrambled or spread on toast. If you have time, explore creating egg muffins to share with your family and friends.

3.   Banana and Peanut Butter

Bananas contain potassium and vitamin B6, both of which have energy-boosting properties. Meanwhile, peanut butter is packed with antioxidants that help decrease the risk of chronic diseases, such as cardiovascular issues. Add this tasty pair to wheat bread and enjoy a slow, steady release of energy.

4.   Sunflower Seeds

These delights are rich in fiber, zinc and healthy fats, providing various health benefits. Enjoy them as a solo snack or sprinkle them on your salads.

5.   Vegetables

Enjoy your favorite veggies as an afternoon snack to help soothe sweet cravings. Cauliflower, carrots and leafy greens contain fiber that keeps you satiated for hours. Mix them into a bowl, add your desired dressing, indulge and feel the steady flow of energy come through.

6.   Greek Yogurt

This creamy afternoon treat is a rich source of protein, calcium, potassium and B vitamins that help improve your gut microbiome and provide energy. It’s also linked to a lower risk of Type 2 diabetes, heart disease and certain types of cancer.

7.   Overnight Oats

Oats are packed with fiber, phytochemicals, vitamins and minerals, making it an excellent afternoon snack. Preparing overnight oats is ideal if you have a hectic weekday schedule. Simply add oats in several Mason jars, pour milk, and sprinkle in some berries and nuts before putting them in the refrigerator.

8.   Popcorn

This guiltless snack helps prevent blood sugar crashes after eating simple or refined carbohydrates. It’s tasty, customizable and easy to prepare — just pop kernels, then season with herbs and spices.

Energy-Zapping Foods to Avoid

Discover popular snack choices that are draining your energy levels.

Processed Foods

Your fast food favorites like burgers and fries can suck the energy out of you. These options contain carbohydrates that can induce sleepiness and cause blood sugar to rise.


A cup of coffee only gives you a temporary boost, which would lead to a potential energy crash. Caffeine can cause dehydration and might decrease your energy levels.

Snack the Healthy Way

Elevate your snacking game with nutritious choices. Before giving in to your fast food cravings, remember that healthier snacks can be found in your kitchen.

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