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.