We often look for snacks that provide energy without adding extra calories. While “light” or low-calorie foods may seem ideal, health experts warn that these options are not always as healthy as marketed.
Achieving the balance of healthy, light, and filling is not as easy as it sounds—but it’s far from impossible. Several balanced options rich in protein, healthy fats, and fiber can provide sustained energy while supporting overall health.
Healthy Snack Options
Experts have identified snacks that achieve the balance of being healthy, filling, and light:
1. Nuts and Seeds
A mix of nuts and seeds is an easy, nutrient-dense snack. They provide protein, healthy fats, and complex carbohydrates that digest slowly, keeping you full longer. Omega-3 fatty acids in walnuts and almonds help reduce inflammation and support heart and immune health. Eat them alone or mix into yogurt for extra nutrition.
2. Roasted Chickpeas
For those who love crunch, roasted chickpeas are a great alternative to potato chips. They are rich in protein, fiber, and healthy carbohydrates, providing energy, lowering cholesterol, and supporting digestion. They also contain folate, which helps prevent fatigue, making them a perfect energy-boosting snack.
3. Greek Yogurt
Greek yogurt is highly recommended by nutritionists. It’s rich in protein, providing lasting energy, and contains calcium for bone health and probiotics for gut health. Enjoy it sweet with berries, honey, and a little oatmeal, or savory with spices and chopped vegetables.
4. Protein Bars
Similar to granola bars but higher in protein, these bars help stabilize blood sugar and reduce hunger. However, check the ingredients carefully, as some may contain added sugars.
5. Whole-Grain Toast
A slice of whole-grain bread with peanut or almond butter provides complex carbs, healthy fats, and protein. For a savory option, try cottage cheese with cucumber slices or avocado with a soft-boiled egg.
6. Cottage Cheese with Vegetables or Fruit
Cottage cheese is a modern, healthy snack high in protein and healthy fats. Adding fruit like banana or berries provides fiber, vitamins, and antioxidants. For a savory version, pair with vegetables and a sprinkle of chili.
7. Boiled Eggs
Boiled eggs are rich in protein and healthy fats, making them an excellent energy source. They also contain choline for brain and nerve health and essential vitamins A, D, and B12. Eat them alone, with vegetables, or add to salads.
Additional Tips for Sustained Energy
Snacks alone are not enough to maintain energy—balanced meals and hydration are key:
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