If you want snacks that give you energy, you may automatically think of something sweet and sugary for that quick burst of energy. While candy bars and other sugary treats definitely do provide a quick boost of power, the energy quickly dissipates and you often feel more exhausted when it does. Not only do these treats provide short-lived energy, but they also add massive amounts of calories and can negatively affect your health. Here are some healthy snacks that also provide longer lasting energy.
Make a quick combo of protein and healthy carbs.
Whether you choose cottage cheese or yogurt to mix with fruit, they’re both delicious and provide the longer lasting energy from protein, plus the quick energy of fruit. Just make sure the yogurt you use has no added sugar and the fruit is also free of added sugar. If you want something a little more festive, try making a Greek yogurt energy parfait. Put a layer of Greek yogurt in a small glass, top with a layer of bananas, then a layer of cherries or other fruit. Put on another layer of Greek yogurt and top with nuts. It’s delicious and if you mash it all together, becomes a banana fruit and nut pudding.
If you plan ahead, there are a number grab-and-go snacks you can prepare and keep in the fridge or the cupboard. Consider hard-boiled eggs or deviled eggs, veggies and dip or cubed watermelon or muskmelon. Wash grapes and have them ready in individual size packages and combine with a slice of Havarti or other cheese. Make your own trail mix and include craisins, raisins or other small bits of dried fruit to the mix for instant energy.
If you’re short on time, buy your snacks.
Whether you’re looking for trail mix or protein bars, the two easiest premade healthy snacks you can find, always read the ingredients. Some aren’t as healthy as you might imagine and are similar to eating a regular candy bar. Look for those with little or no sugar that are sweetened with ingredients like dried fruit, figs or dates. Bars that contain peanuts, peanut butter, nuts or other protein will help you stay alert and energized longer.
- You can make a quick snack with very little effort. Slice an apple into wedges and top with a bit of peanut butter or other nut butter. Make sure the only ingredients in the peanut butter are peanuts or peanuts and salt.
- Freeze a banana on a stick, then dip the end into melted dark chocolate chips and roll in nuts. Wrap it or put the bananas in a container or plastic bag. They’ll be ready for you when you need the extra boost.
- Make overnight oatmeal and keep it refrigerated to heat and eat or eat cold. You can add chia seeds, fruit or nuts. If you’re going to heat it, add the extras after you’ve microwaved the oatmeal.
- Slice a tomato and sprinkle on feta for a delicious, energy booster. You can also make a half sandwich with a slice of whole grain bread, slice of tomato and slice of cheese.
For more information, contact us today at Targeted Nutrition Technologies