As a coffee lover, I understand just how easy it is to give in to the daily temptation of having just one more cup. When you’re reaching for a little more energy after feeling like you’ve got nothing left in the tank, few things sound better. But after a few cups, there are likely better options to choose from. After all, caffeine can provide a temporary buzz, but it can’t replace the energy our bodies crave from nutrient-dense foods.
To build long-lasting energy, a blend of the right nutrients is key. Carbohydrates provide your body with its primary source of fuel, while protein helps maintain muscle and keeps you feeling satisfied. Healthy fats support brain and heart health while helping you stay energized throughout the day, and fiber benefits digestive health.
To help figure out what foods to stay stocked up on, we asked registered dietitians to share their favorite snacks that are guaranteed to keep energy up when you’re on the verge of a midday slump. Read on for their top four picks.
4 Snacks to Give You More Energy Than a Cup of Coffee
Trail Mix
“If lunch was small or several hours ago, a substantial snack may do more for your energy than another cup of coffee, like trail mix with nuts like almonds, pistachios, walnuts with dried fruit and dark chocolate,” says Danielle Hendrix, RD, LD, CEDS, of Health Loft.
A snack like trail mix gives you a little bit of everything. You get carbohydrates from the dried fruit to fuel your brain for quick energy and concentration, along with protein, healthy fats, and fiber from the nuts to keep you feeling fuller for longer. Dark chocolate adds antioxidants along with a little sweetness for the perfect treat.
Carrots and Greek Yogurt Ranch
“I’m a big fan of pairing a produce with a protein and fat source for sustainable energy,” says Katie Whitson, MS, RDN, LD, of Health Loft. “A good example of this would be carrots paired with a Greek yogurt ranch dipping sauce.”
Ranch may not be the most nutritious condiment on the shelf, but you can easily make it healthier by using plain Greek yogurt mixed with ranch seasoning powder. It has a thicker consistency, but it’s a worthy substitute and also adds a nice boost of protein to your snack. Carrots are a great crunchy carb packed with fiber and beta-carotene, which the body converts into vitamin A.
Pita and Cucumber with Hummus
Pairing pita and cucumber slices with a serving of hummus gives you a well-rounded snack packed with healthy carbs, fiber, and plant-based protein. Pita packs carbohydrates for energy, cucumbers are high volume and keep you hydrated, and hummus adds protein, fiber, and healthy fats. A two-tablespoon serving of hummus provides about 2 grams of protein, 5 grams of fat, and 1 gram of fiber. And with so many flavors available, it’s easy to find one you enjoy to keep coming back to this low-effort healthy snack.
Apple Slices with Peanut Butter
Bet you can’t remember the last time you had apple slices with peanut butter. When you pair up options like this, it allows blood sugar to rise and fall more gradually, helping you stay fuller for longer and maintain more sustained energy. Whitson suggests apples and peanut butter because apples provide carbs for energy, along with fiber to keep you full, while peanut butter adds protein and healthy fats to maintain that energy.
Related: Feeling Constantly Tired? A Dietitian Reveals 3 Popular Healthy Habits Ruining Your Energy
Experts
- Danielle Hendrix, RD, LD, CEDS, of Health Loft
- Katie Whitson, MS, RDN, LD, of Health Loft
