Smart Snacking – Healthy Snacks to Keep You Energized

Smart Snacking – Healthy Snacks to Keep You Energized

Feb 14, 2025 mindpump

Snacking can be a useful tool or your worst enemy. Depending on what you choose, snacks can provide energy or cause energy crashes. It’s not hard to crush a bag of chips and feel sluggish the rest of the day and hungrier than before. Let’s find snack in a way that keeps you energized!

Why Snacking Matters

When used properly, snacking can be a strategic way to get nutrients in, get you through a hard workout, recover quicker, or avoid slumps mid-day. What we are looking for is the right balance of macronutrients so you can sustain that energy properly.

Snack Smarter, Not Harder

Here are some healthy snacks that taste good and can keep you energized:

• Greek Yogurt with chia seeds and berries: This is my ultimate snack. It’s super easy to make, requires no cooking, is packed with protein along with healthy fats, a good amount of fiber, and polyphenols from the fruits. Feel free to drizzle honey or stevia for sweetness.

• Eggs and Veggies: Eggs are an absolute powerhouse of nutrition. The choline in the yolk will keep your brain sharp and help with brain fog. It’s also not hard to cook and an easy way to get your veggies in. I recommend making a scramble and throwing it all together.

• Protein Bars or Shakes: These, of course, are the most convenient and highest protein snacks. You can pretty much take them anywhere and they’re always good in a pinch. Make sure to avoid the glorified candy bar versions of protein bars. Find bars that are at least 15-20 grams of protein and low in carbs.

• Turkey sandwich: This definitely leans more towards having a meal, but it’s a very quick and easy option when time is tight and you are feeling lazy. Opt for Ezekial bread for fiber, turkey and (if you have the room for it) a slice of cheese. It’ll give you that protein boost without having to always eat the same chicken breast and broccoli every day. Feel free to throw in some avocado slices for extra fiber and healthy fats.

Timing is Everything

Implement these at the times you feel you need them most. I’ll use these during my work day when I have a ton of projects to focus on, and just don’t have time to make an actual meal. I will also utilize it at night if I feel that hunger starts to come up and don’t want to resort to demolishing a bag of chips (although I am definitely still guilty of this). I always recommend trying to stick to mostly whole foods and using snacks as ways to fill the gaps. Use them as tools to curb your hunger and find what snacks work best to fuel your energy.

Avoiding Snack Traps

The biggest strength of having these snacks in your tool shed is it prevents mindless snacking. It is all too easy to just go grab those chips, or some candy lying around the house. Always try to at least prioritize eating your protein first, and then if you still feel hungry, you can see if you still want the less ideal options. The protein will keep you fuller longer, and the fats will help those sugar crashes from happening leading to that midday fatigue.