Health & Wellness

10 Energy-Boosting Snacks


After a long day at work, do you start to lose your energy? Lots of us reach for a Red Bull, a cup of coffee, or a piece of candy, all which provide a quick, temporary boost of energy.  But those quick fixes are followed by a rapid blood sugar drop, sometimes leaving you irritable, craving extra sugar and feeling more tired than you were before.  What you need is a healthy snack, consisting of a balance of carbohydrates – the body’s first preference as an energy source – protein and fat, which slow the absorption of carbohydrates into the bloodstream providing sustained energy and satiety.  Cotton Candy contributor and founder of Body Structure NYC Ginnie Hill gives us ten healthy snacks to boost your energy.

No. 1 Almonds or almond butter and an apple.

Almonds not only contain healthy fats and protein, but they are high in magnesium, which helps break down glucose so your body can use it for energy.  The carbs and B vitamins in apples also provide a great source of energy.

No. 2 Plain Greek yogurt and 2 tsp. of honey.

Greek yogurt contains twice the level of protein of most yogurts, helping to avoid blood sugar shifts, while honey provides the body with an immediate source of energy and immune boosting nutrients.

No. 3  Hummus and raw veggies.

Energy from carbohydrate-rich chickpeas, amino acids and healthy fat from tahini, makes hummus a perfect, ready-made choice.  Pair with raw veggies of choice for dipping.

No. 4  Homemade chicken broth or soup.

Grandma was right.  Chicken soup can be a miracle food.  Inexpensive to make, portable, and full of important nutrients like calcium, magnesium, phosphorus, silicon, sulphur and trace minerals, makes this a perfect snack to warm you and give you energy on a cold winter day.

No. 5  Tomato with sliced avocado.

Tomatoes not only provide energy producing carbs, but also contain high levels of the antioxidant lycopene, which helps in the fight against cancerous cell formation.  Packed full of fiber and healthy fats, avocado will keep you full and your skin glowing.

No. 6 Coconut milk and fruit smoothie.

You may be surprised that coconut is incredibly healthy, But the fat from coconut is considered saturated but it is actually called Lauric Acid, which is a type of fat that is easily absorbed by the human body and used instantly as energy. In addition, coconut has anti-bacterial and anti-viral properties.  Add some high antioxidant fruit, like berries, for a great mid-morning or afternoon snack.

No. 7 1 oz. organic cheese and four unsulphured dried apricots.

Although often demonized, cheese can be a very healthy addition to your diet in small portions.  In addition to calcium, cheese also boasts high levels of energy-producing B vitamins and zinc.  Dried apricots are packed with fiber, rich in iron, and available year-round.

No. 8 Larabars

Unlike most bars, which are full of unhealthy additives and preservatives, Larabars contain only fruit and nuts, providing essential vitamins and minerals, fiber, essential fatty acids, and protein.

No. 9 Hardboiled egg and sliced cucumber.

Not only do whole eggs provide healthy protein and fat, they are one the most nutrient dense foods on the planet, providing high levels of important vitamins and minerals like choline, vitamin D, vitamin A, selenium, and vitamin B12.  Cucumbers help keep the body hydrated, are low in calories, and are a natural diuretic.

No. 10   ½ sandwich made with natural 2 oz.of turkey breast (without preservatives) and Ezekiel or gluten-free bread.

Energy boosting carbs and fiber from the bread plus healthy, lean protein to keep you full makes this an easy afternoon snack.

Final Note: Although mid-morning, late afternoon hunger and fatigue are typical, there is no such thing as a caffeine or junk food deficiency.  You can get the same needed energy boost from these snacks with additional health benefits in less time than it takes to wait in line at Starbucks.

Cotton Candy Magazine®