We have all been there, the mid-afternoon slumps, desperately searching for a bit of energy to carry us through the day or, for those working at night, a boost to carry us through to sunrise.
An easy default is to grab another cup of coffee or an energy drink to spark some life in a tired body. While caffeine can be helpful, healthy snacks can pack a real punch of all the good to keep us fueled day and night.
Whether you are planning a meal or a snack, both should contain a combination of carbohydrates, fats, and proteins. Carbohydrates often get a bad rap but are the body’s primary energy source. While desserts, enriched flour products, and sodas should be limited, fruits, vegetables, and whole-grain carbohydrates like brown rice, oats, and whole-wheat bread are energy-giving foods. Good fat is in plant-based foods like nuts, olive oil, and avocados. Healthy proteins include lean meats like chicken, fish, and pork and low-fat dairy products like cottage cheese, plain yogurt, and milk.
Be intentional about what you put in your body by planning healthy snacks ahead of time. Here are a few ideas to get started.
High-Energy Snack Ideas
Pumpkin
Since it is fall, I cannot talk about healthy snacks without mentioning pumpkins! Whether you prefer eating the seeds or roasting the pumpkin (or both!), this fall fruit can be enjoyed as part of a healthy meal or snack. Try a variety of New Mexico True Certified pumpkins from Heirloom Acres Corn Maze & Pumpkin Patch in Artesia. This snack can be a family affair, from picking the perfect pumpkin, pulling out the pulp and seeds, cubing and roasting the “meat,” and finally, carving the pumpkin for the porch — there is something for everyone! Whether it is the fat and protein in the seeds or the Vitamin A and fiber in the “meat,” pumpkin is a healthy snack no matter which way you slice it!
Homemade Trail Mix
This is a go-to in our house. Easy to make in bulk, find a favorite whole grain cereal, dried fruit, and favorite nut. You can even throw in (a few) M&Ms for a little extra sweetness. Always check the sugar content of your cereal of choice, ideally less than 4 grams of sugar per serving. Store it in a cool, dry place.
Smoothie
In a blender, combine low-fat, plain Greek yogurt, frozen fruit, and low-fat milk. If cow’s milk is not your preference, different kinds of milk like soy, almond, or oat can be substituted. Also, try a variety of frozen fruits to see which flavor is your favorite. Using frozen fruit prevents the need for ice, resulting in a richer flavor.
Banana with Crunchy Peanut Butter
With 3 grams of fiber per serving, bananas can help keep you fuller, longer. Together with crunchy peanut butter, this snack offers the best of both: sweet and salty, soft and crunchy. Portion the peanut butter to keep calories in check. Slow it down to savor these flavors by cutting the banana into bite-size pieces and eating with a fork.
Yogurt and Fruit
Individual cups of low-fat yogurt are a good choice, not only when on the go but also for portion control. Always read nutrition labels because some flavored yogurts have over 20 grams of sugar per serving. Typically, light yogurts have less sugar and fat. Use as a dip for apples or pineapples, or mix in some frozen berries and nuts and enjoy eating with a spoon.
Hummus, Cheese, and Veggies
I tend to lean towards snacks with fruit, but this can be a great way to squeeze in an extra veggie or 2 to your day. Raw vegetables like sweet mini peppers, carrots, and broccoli pair well with hummus. Add a low-fat cheese stick or serving of cottage cheese for a protein source to balance out this snack.
Steel-cut Oatmeal
While oatmeal is traditionally a breakfast food, it also makes a great snack. Enjoy oatmeal hot off the stove or cold when soaked all night (search Overnight Steel Cut Oatmeal online for endless recipes). With add-ins such as honey or peanut butter, chopped nuts, and fresh, frozen, or dried fruit, oatmeal is yummy, no matter how you fix it. To prevent boredom, try something different every time!
Allyson Joy, MS, RDN, LDN, CSC
My role as a wife and my calling as a mom to three girls are the greatest blessings! I am also a Registered Dietitian and Certified Strength and Conditioning Specialist turned farm girl when my husband and I started Heirloom Acres Corn Maze & Pumpkin Patch. I have grown to love agriculture and small-town living, two very unexpected adventures that have brought with them some of the greatest joys.
