Snacks for Health and Energy

Snacks for Health and EnergyWe all experience it – it’s the middle of the afternoon and our energy levels plummet. You could grab another mug of caffeine, but what your body really needs is healthy fuel. A better solution is a healthy, energy-revving snack. The right type of foods can maintain energy levels throughout the day without adding fat and calories to your diet.

Dietitians and nutritional experts recommend between meal snacks as part of a healthy eating plan so for a better planing a very nice idea is to ask a doctor what will be the perfect snack for your actual condition, besides that here are some natural and healthy snacks that i normally eat.

Foods that are balanced in quality calories and essential nutrients increase your metabolism, and your energy. Even better, energy levels are sustained throughout the day because blood sugar levels stabilize. You’ll have better mental functioning, more physical energy and experience improved mood. Read on for our list of the top snacks for health and energy.

Fresh Fruit

Fruits are full of fiber, as well as essential vitamins and antioxidants. Eating fruit promotes digestive health, supplies the body with a sustained energy source and since they contain water, help to combat dehydration. Serving size is one piece or if chopped, one cup for between 80 and 120 calories.

  • Bananas, Citrus or Apples. A great and easy on the go snack that doesn’t need to be refrigerated. You’ll get fiber and Vitamin C, along with quality carbohydrates.
  • Pineapples and Berries. Berries are listed as a fruit low in sugar, and pineapples supply thiamin and manganese.
  • Mix it Up: For variety and added energy, mix half a cup of chopped fruit into fat-free yogurt.


Nuts are one of the best energy sources we can eat. They provide good fats and important nutrients and vitamins, like magnesium. Studies have proven magnesium is essential for over 300 cellular processes in the human body, from immune function to stress relief. Nuts also provide high quality protein and fiber and can keep you feeling full longer. Serving size is about one ounce for around 160 calories.

  • Almonds. Use about half an ounce of almonds with dried fruit, or try almond butter with whole wheat crackers.
  • Walnuts. An important source of selenium and omega-3 fatty acids.
  • Tip: Keep your serving size appropriate by pre-filling a small tin. This will help you avoid the tendency to overeat.


Soy snacks are a high fiber, nutrient dense food that provides natural appetite regulation. Soy contains tryptophan, which boosts energy and metabolism by providing a consistent energy source. Molybdenum is a trace mineral that can increase fat metabolism, and soy is loaded with it.

  • Edamame or Boiled Soybeans. Easy to prepare or available pre-cooked, a half-cup of edamame with a sprinkle of sesame seeds is a high energy, fun-to-eat snack.
  • Soy Crisps. Sometimes, we just want a salty snack. Soy crisps are a great alternative to chips for those times, with better energy production. Available in two-serving bags – you can eat them all for only 140 calories.

If you have any health conditions, always seek medical advice before changing your health routine. Changing your snacking habits can increase your energy and keep it steady all day.

What Are The Best Appetite Suppressant Foods

Who doesn’t want to have a slim body? Many of us pay a significant portion of our time in doing exercises to reduce weight. Exercise is fine, but fighting against obesity is a lot easier with natural food suppressants.

These foods, having higher satiety value, create a sense of stomach-fullness that makes it much easier to maintain a low-caloric diet and thus are helpful in limiting the need for food intake.



Yes you heard it right. You can fight against hunger by staying full-hydrated. Water is considered as the cheapest natural food suppressants. Drinking two glasses of water before meal actually helps you taming your appetite.


Apples contain rich fiber content that turns of the hunger signals in brain and fills the stomach up for a prolonged period of time. Besides you will have a reduced risk of an increased blood-sugar level than that occurred by consumption of starchy carbohydrates.


Dark chocolates, especially the ones that contains not less than 70% cocoa are good preferences of appetite suppressants. The bittersweet taste of these chocolates helps decreasing appetite, where the steric acid content of dark chocolates slows digestion process and lowers the craving for food intake.


It is good and proven source of appetite suppressants. The key lies in their caffeine content, which helps boosting your metabolism and decreasing your appetite when taken without sugar.


This healthy beverage contains high quantities of caffeine and stimulates in burning the excess body fats.


Almonds, a well-supplied source of vitamin E, have hunger reducing effect as they have a low glycemic index (GI=0). Have some almonds prior to your meal, which will create a stomach-fullness sensation and help you to intake less amount of food in your meal.


They have rich fiber and slow-digesting content, and higher satiety value. Add reasonable amount of flaxseeds in your cottage cheese, salad or smoothie to satisfy your tummy with lower caloric intake.


These hot fluids instantly fill your stomach up and reduce your appetite. Eat them like soup. You can consume a good volume to satisfy your hunger without gaining much weight, as they contain lower amount of calories per cup.


They improve digestion and lower the craving for food intake. You may consume them in hot tea, stir-fries, soup or with fish.


It is a well-supplied source of pure fiber (carbs). It slows the digestion process resulting in filling the stomach up for a prolonged period of time by suppressing ghrelin (the hunger hormone).


In addition to being a good source of protein, eggs act as an appetite suppressant food. They have zero glycemic index, high satiety value and lower calories than bagels.


Pickles take up a significant portion of space in your tummy and turn off your craving for food. Eat pickles with low calorie count to have its appetite suppressant effects.

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