When it comes to snacks, most people reach for something sugary. Initially, you may get a burst of energy, but by the late afternoon, you crash because the sugar has sped through your system. There are no set rules to play by when it comes to snacking, however, you want to aim for something filling to maintain your energy levels. A combination of protein, fat, and fiber will do just that. Choose complex carbs over refined snacks so you don’t burn through them quickly.
To minimize added sugar, check the labels of granola, yogurt, energy bars, and other packaged snacks. A balanced snack should have about 5 grams of protein, 3 grams of fiber, and 5 or lower grams of added sugars. Calorie wise 100-250, is a good range.
So, what are some snacks that provide the best energy? Fruits, nuts, or seeds are a perfect combination of protein, fat, and carbs that energize your body and brain. For those of you that have nut allergies consider sunflower, pumpkin, or other seeds. Creamy nut and seed butters are also an option. You can use fresh or frozen fruit or dried fruit, in the case of the latter be cognizant of added sugar and the fact that portion sizes are smaller.
Greek yogurt with berries will provide protein from the yogurt and fiber from the berries, choose whole milk yogurt or low-fat options versus fat-free to keep your blood sugar stable. To improve the taste of plain yogurt, add a sprinkle of cinnamon, a teaspoon of maple syrup, or honey. Depending on the berries you choose they will have about 4-9 grams of fiber and 50-80 calories. Feel free to add chia seeds or ground flax.
Hard-boiled eggs and cherry tomatoes may seem like an odd combination, but one that provides protein, fat, and fiber. The egg offers 70 calories, 6 grams of protein, and 5 grams of fat. It also provides vitamin D and omega 3 fatty acids, important for multiple body functions. The cherry tomatoes provide 2 grams of fiber per cup and important nutrients like vitamin C and vitamin A, both important for immune system function. If you aren’t a fan of tomatoes, substitute carrots, celery, cucumber, or zucchini. A s well 1/4 cup hummus can be swapped out for the eggs. Hummus is not a source of vitamin D or omega 3 but will provide some protein, fat, and additional fiber.
The foods listed above are some examples of energizing snacks, you can customize combinations to suit your needs and preferences. The important message to walk away with is to pay attention to what food combinations help you feel your best and to incorporate them into your daily routine. Get energized healthily!
Until next time,
Love, Peace, and Blessings💖
