They provide vitamin D and omega-3 fatty acids, both of which are important for many body functions. Getting enough of those nutrients helps support overall wellness. Cherry tomatoes provide 2 grams of fiber per cup as well as important vitamins and minerals like vitamin C and vitamin A—both nutrients are important for immune system function—and potassium, a mineral many Americans don't get enough of.

Water-rich fruits and vegetables are also a great way to keep you hydrated. This is important for energy, as even mild dehydration can cause us to feel sluggish.

Try these 8 hydrating foods to help you meet your water goals. If tomatoes aren't your thing, try another fruit or veggie you love, such as carrots, celery, cucumber, or zucchini. And if you don't eat or don't like eggs, you can swap in ¼ cup of hummus. While you'll miss out on the choline, vitamin D, and omega-3a in eggs, you will still get some protein and fat, plus additional fiber.

These are just examples of energizing snacks to give you some inspiration. Please feel free to customize to suit your unique needs and preferences. Big picture: Pay attention to what foods as combinations of foods help you feel your best, and make it convenient to make those a regular part of your routine.

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List of Partners vendors. Healthy Eating. By Jessica Cording, MS, RD, CDN, INHC is a registered dietitian, health coach, and author with a passion for helping people simplify their wellness routine and build sustainable healthy habits.

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Tell us why! Related Articles. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. Here are 33 simple and healthy snacks for work.

There are mixed opinions about snacking. Some claim that it is healthy, while others believe it harms your health and causes weight gain. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Here are 8 of the healthiest….

Having a healthy snack on hand can help you add nutrients to your diet and feel less hungry when you sit down to a meal. Here are 29 healthy snacks…. Having a list of go-to meals that are both nutritious and easy to make can save you time and money. Here are 28 easy and healthy breakfasts, lunches….

Bananas make a great breakfast, snack, or dessert. Here are 11 impressive and evidence-based benefits of bananas. Choosing healthy snacks may promote weight loss and better health in general. Here are some healthy, low calorie snack ideas.

Cottage cheese is low in calories but very high in protein and healthy nutrients. This article explains why cottage cheese is so good for you. Minimal-work, done-in-a-flash recipes can actually feed you well. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based 19 Healthy and Energizing Snacks. Medically reviewed by Katherine Marengo LDN, R. On this page How we chose Premade snacks Choosing. How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process.

Was this helpful? Share on Pinterest Photography by Aya Brackett. How we chose. Best premade healthy and energizing snacks. Pros provides 12 grams of protein per bar made with whole food ingredients easy to find in stores.

Cons not suitable for those with nut or seed allergies. Shop now at Amazon. Pros made with nutritious ingredients certified organic.

Cons low in protein. Cons on the lower protein content side. Pros provides a convenient source of protein made with pasture-raised turkey.

Cons can be hard to find in stores. Shop now at Paleovalley. Pros provides a convenient source of protein made with sustainably-caught tuna.

Cons higher price point compared with other tuna products. Pros low in added sugar gluten-free. Cons low in calories and protein, so more likely suitable for a light snack. Pros contains zero added sugar certified organic. Cons not appropriate for people who are allergic to peanuts.

Pros contains zero added sugar good source of fiber and plant-based protein. Cons can be a bit messy to eat. Pros high in protein made with milk from pasture-raised cows organic. Cons dairy-based, so not appropriate for vegans or those who cannot tolerate dairy. Shop now on Instacart.

Pros good source of protein made with nutritious ingredients portable. Cons made with collagen, so not appropriate for those following vegan diets. Best homemade healthy and energizing snacks.

How to choose. Frequently asked questions. The bottom line. How we reviewed this article: History. Jul 21, Written By Jillian Kubala MS, RD. Sep 21, Medically Reviewed By Katherine Marengo, LDN, RD.

Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. related stories 33 Healthy Office Snacks to Keep You Energized and Productive.

Is Snacking Good or Bad for You? Read this next. By Lizzie Streit, MS, RDN, LD. By Ariane Lang, BSc, MBA and Franziska Spritzler. By Adda Bjarnadottir, MS, RDN Ice and SaVanna Shoemaker, MS, RDN, LD. A Variety of Healthy, Low Calorie Snacks You Might Enjoy. By Jillian Kubala, MS, RD. Why Cottage Cheese Is Super Healthy and Nutritious.

But, beware. Low in calories but full of protein and fibre, snacking on edamame beans are great for those who are watching their weight and trying to curb those snacking cravings. Loaded with vitamins and minerals, edamame beans contain both folic acid and iron, which work together to promote energy and fight off fatigue.

Why not pair your beans with another energy-packed snack, such as hummus, for ultimate snack goals!? Made with all-natural nut butters and wholegrains oats, our delicious Reload® oat energy bars provide slow-release energy to support your busy day. Now, believe us when we say, Reload® is not your regular oat bar.

With three tasty flavours to choose from, Reload® is packed with flavour and offers high protein and low sugar content, making it a healthier alternative to your usual sweet treat. Breakfast on-the-go?

Why not try Blueberry Muffin flavour? Reaching for snack options like whole grains, fruit, and oats can provide complex carbohydrates to keep you fueled for longer and prevent spikes and crashes after eating, MacLeod said.

When you're reaching for a snack to boost your energy levels, one type of nutrient is especially helpful, according to MacLeod. Refined carbs like white bread and added sugar are absorbed quickly. That can cause a much more rapid rise in blood sugar , following by a more abrupt dip that can lead to a "roller coaster" of disrupted energy and focus, dietitian Bonnie Taub-Dix previously told Insider.

The fiber in foods like whole grains helps slow the absorption of glucose as your body breaks down the carbs into simple sugar for energy. As an added bonus, fiber helps feed beneficial bacteria in the digestive system a major benefit for gut health.

Some good snacks options with a boost of fiber include whole grain crackers with your favorite veggies, or whole grain bread topped with cottage cheese that also provides protein , MacLeod said.

If you're often feeling drowsy or groggy after eating, it may be worth analyzing your typical eating habits. While a healthy diet does include room for treats, regularly consuming too much added sugar might provide a temporary boost, but cause a crash later in the day, MacLeod said.

One option to swap out for convenient carb sources like pastries or muffins is oats, with options like baked or overnight oats providing the grab-and-go energy with more fiber and less processing.

Fruit is another excellent alternative to refined carbs, according to MacLeod. While fruit contains some sugars that are naturally-occurring, they're balanced out by the presence of fiber and other nutrients.

Fruits that are especially high in fiber include apples with the skin on , berries, and citrus. For a mid-afternoon or evening sweet tooth, try fruit with a bit of dark chocolate , which provides added benefits thanks to special plant nutrients known as flavonols.

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