What are Healthy and Energizing Snacks?
Healthy snacks are foods eaten between meals to improve health or provide energy. They can be divided into two general types: convenience food products, made more convenient for busy consumers by packaging and preservation of shelf-life, and homemade recipes, including fresh fruit, vegetables, cheeses, nuts, and seeds packaged in air-tight containers.
What is the best healthy snack?
The definition of a healthy snack varies depending on age group. For example, some children need more than one snack per day, while teens may only eat snacks between school days.
Here are a few examples of healthy snacks that can be offered throughout the week based on what you already have in your kitchen:
1. Yogurt parfait with some nuts and honey or fruit-flavored yogurt topped with some chopped peanuts, almonds, walnuts, as well as a drizzle of love makes a filling snack. In addition to being tasty, yogurt is also packed with Vitamin B12, which is necessary for the proper function of the immune system, and fatty acids essential for brain development.
2. Hardboiled eggs are a great option on days when you have no time to prepare a full meal. They provide high protein and healthy fats necessary for proper growth and development in children while providing energy between meals. Egg yolks are an excellent source of vitamins A, E, and K, along with minerals such as selenium and iron.
3. Low-fat cheese such as Cottage Cheese makes an excellent snack for growing children. A ¼ cup serving of cottage cheese provides 11% of the daily value for protein, making it an ideal choice for boosting energy at any time of day.
4. Leftover rice or pasta dishes make an easy way to stretch your budget while providing kids with the nutrients they need between meals! Combine them with vegetables, legumes, lean proteins, or low-fat dairy products to round out their nutrition profile. They are also excellent sources of dietary fiber that can help regulate little ones’ digestive systems, along with carbohydrates that provide quick bursts of energy between meals.
5. A handful of nuts or trail mix provides a good source of protein, dietary fiber, healthy fats, and vitamins that can help boost energy in kids. The best part? They are so easy to grab when you are on the go!
6. Fresh fruit is always an excellent choice for healthy snacking because it is readily available during different times. Bananas, apples, grapes, or oranges provide vitamins, minerals, and fiber necessary for proper development while low in saturated fat and sodium. Plus, they taste great!
Energy-boosting snacks for work:
Everyone wants to eat something that will give us energy when we need it. We all know how important it is to keep your blood sugar levels in balance, but let’s be honest, most of the time, we reach out for chocolate or some other sweet snack when this happens.
However, there are lots of other options out there. Energy-boosting snacks for work need not be complicated or time-consuming. A simple snack can make a difference if you know what to eat and when. So here are some effortless energy-boosting snacks for work that will help you cope with your mid-afternoon slump.
1 . Greek yogurt :
Greek yogurt is an excellent source of protein and calcium, two nutrients that play a crucial role in keeping our bodies energetic throughout the day. This tasty treat is also rich in vitamin B2 (riboflavin), which acts as an antioxidant to protect cells from free radicals and promotes cell growth, so they charge up our metabolism, muscles, heart function, and nervous system. If you want to get even more benefits, choose one flavored with fresh fruit on top.
2 . Oatmeal :
As well as the tasty oatmeal recipes we all know of (overnight oats, cookie dough overnight oats, banana bread baked oatmeal), plain oatmeal is another excellent energy-boosting snack for work that keeps your body full and satisfied until lunchtime.
It’s also rich in fiber, which helps regulate blood sugar levels to prevent cravings throughout the day. Just be sure not to load it up with butter or sweeteners; natural is best! You can sweeten it up by adding cinnamon or some fruit preserves on top.
3 . Nuts & seeds :
Nuts are specific snacks to carry around with you. They’re full of protein, fiber, and healthy fats that boost your metabolism and provide long-lasting energy. You can also go for nut butter or seed butter like tahini spread on toast or rice crackers if you don’t feel like munching on them plain.
4 . Hardboiled egg :
Whether it’s a snack before the gym or something to keep you going until lunchtime, an egg always does the trick! It’s loaded with protein and has only 80 calories per serving, so it’s a pretty great addition to any diet. Look for organic eggs from free-range hens to avoid exposure to antibiotics and hormones. Also, choose eggs from brands that promote sustainable farming because this ensures better treatment of animals, reduces dependence on dangerous farming methods, and minimizes carbon emissions.
5 . Dark chocolate :
If you require a quick pick-me-up, chocolate is always the answer! The key here is to choose high-quality dark chocolate that’s organic and doesn’t contain refined sugar or dairy products.
This way, you can avoid consuming extra additives linked to insulin resistance, diabetes, cancer risk, inflammation, etc. Also, keep portion sizes small, so it’s not too much temptation when your sweet tooth strikes mid-afternoon. You can also go for cacao nibs instead if you don’t want any sugar at all!
6 . Cacao powder + hot water :
You read that right! If you’re already a fan of dark chocolate, you’re probably familiar with the health benefits of cacao powder. This powder is loaded with antioxidants and can help lower stress hormones and increase serotonin levels.
It also contains magnesium, which stimulates insulin release and helps transport glucose into cells for energy production. To get all these benefits, mix some hot water or milk (almond or coconut works best!) with cacao powder to make a super quick homemade latte!
7 . Green tea :
If you’re not too fond of coffee, green tea is another natural energy-boosting drink that’s loaded with antioxidants and helps speed up metabolism. It also contains EGCG, a compound shown to help regulate blood sugar levels and increase memory function. So the next time you want a caffeine boost, go for some green tea instead of your usual cup of joe!
8 . Bananas + peanut butter:
Bananas are an excellent source of potassium which neutralizes excess sodium in cells and reduces the risk of high blood pressure. They also contain fiber and vitamin B6, which promotes alertness and prevents depression (just like eggs!). Add smooth nut butter on top to get even more protein and calories out of this snack if you’re feeling extra hungry. Also, choose the natural kind with no added sugars or oils to avoid unnecessary additives.
9 . Apple :
Low in calories and high in fiber, apples are another guilt-free snack that can help satisfy your hunger between meals without ruining your healthy eating goals! One apple contains around 100 calories and offers up to four grams of fiber to keep blood sugar levels stable throughout the day. It’s also high in antioxidants that help reduce inflammation, lower disease risk, and protect against free radicals.
High energy snacks for hiking:
1 . Whole grain raisin cereal :
These tiny clusters of rolled oats, rice, and grains are surprisingly filling. They’re also low in sodium, contain heart-healthy fats, and offer four grams of fiber per serving to keep you entirely on the trail. Plus, they’re loaded with iron which boosts oxygen levels in your blood and helps transport it throughout the body for maximum energy production.
2 . Dried fruit + nuts :
Dried fruits are an excellent choice for hiking because they have a long shelf life, are easy to carry around, and are extremely rich in nutrients! Here, some great options include apricots, cranberries, dark cherries, or any berry mix.
Nuts work well, too, because they’re not only high in fiber but also contain protein and healthy fats to keep you satisfied until the next meal. Plus, they’re super filling, thanks to their high-calorie content, so you can pop a couple and feel full for hours!
3 . Dried seaweed snacks :
Another great snack option on the go is dried seaweed or nori, as it’s called in Japan. Nori is high in iodine which increases metabolism and helps prevent weight gain. It’s also loaded with B vitamins that boost energy levels of immune function and aid in recovery from illness or injury. If you can’t find nori for sale locally, order some online via Amazon!
4 . Hemp seed bars :
Hemp seeds are another excellent source of fatty acids, fiber, protein, and antioxidants. They contain all 20 amino acids, making them a complete protein source! These tiny seeds also contain iron to help build red blood cells and regulate body temperature on the trail. Some great hemp seed bars for sale include Raw Rev Glo Bars or Upgraded Whey Protein Hemp Recovery Bars available from Amazon.com.