Today, I am welcoming Emily Brathen from Body Shape 101 to share healthy snacks that will keep your energy high all day. As a busy mom, we all know the afternoon energy drop. Emily shares healthy snacks that will re-energize you for the afternoon and evening.
As a mom, one thing I have noticed about my kids is that they are constantly hungry and I am always tired. The challenge that comes with that is finding healthy snacks for them and for myself.
These snacks not only give me energy for work and chores but also provide my kids with energy for school. They’re not too expensive either so you won’t have to worry about your food budget. Here are some of our favorites:
- Citrus fruits
Citrus fruits do not only provide immunity-boosting Vitamin C, but their aroma also enhances alertness and improve energy levels, says Marie Claire.
Oranges and the like are rich in folate and potassium, allowing for a slow, steady release of energy, instead of a quick punch of sugar rush. It also has fiber and pectin that keeps you full and aids in metabolism.
The old saying “an apple a day keeps the doctor away” is not the only reason you should eat apples. They also give high amounts of energy. They’re also loaded with fiber that makes digestion longer, prolonging this effect.
Include them in your bowl of oatmeal, smoothies, with cheese, or plain for a quick energy boost.
Bananas have high sugar and fiber contents, making them a great energy food. You can eat them alone, or spread with almond butter or peanut butter for a healthy snack. A single sliced banana as a topping on your bowl of cereal or oatmeal will help keep you going till lunch.
- Ants on a log
Spread a bit of peanut or almond butter on celery stalks then top them off with raisins, and you’ve got a yummy, healthy and energy-boosting snack! The nut butter is high in protein, good fats, and potassium.
Celery is rich in salts, vitamin A, and fiber that keeps you full. Lastly, raisins offer antioxidants and lots of energy.
- Blueberries and strawberries
Aside from vitamins and antioxidants, these berries have also been shown to improve brain function and focus as well as raise your energy levels.
- Sweet potatoes
Sweet potatoes are loaded with vitamins A and C, as well as carbohydrates that fight against fatigue. You can eat them with your kids in many forms: boiled and mashed, fried strips, or baked.
With an array of flavors available today, yogurt has become easier to eat and give to kids. It’s a healthy snack or breakfast side that’s rich in magnesium. Magnesium functions in releasing energy. Add it to post workout drinks and smoothies to replenish your body’s glycogen levels and for your daily dose of calcium.
- Nuts and seeds
Almonds, walnuts, sunflower seeds, and other nuts are great sources of protein, vitamin E, riboflavin, and minerals like copper and manganese. Copper and manganese help keep your energy flowing while riboflavin aids in energy production.
- Pomegranate seeds
Pomegranate seeds and fruit are great sources of vitamins and are perfect snacks. They provide dietary fiber and sugars that serve as slow release energy sources that help you get through the day without the sugar spikes.
Another easy, on-the-go energy foods are mini cheese rounds, mozzarella string cheese packs, or single serve ricotta or cottage cheese. They are abundant providers of good fat, which is our body’s richest source of energy.
These natural fats also help you feel satisfied with less amount of food and calories, controlling your appetite. The protein in cheese can even slow down carb absorption to encourage slower energy release.
Eat them on crackers, toast, or with fruits for a healthy and delicious snack!
Mix and match these different food choices in many snack ideas and recipes for complete energy boosts. This not only keeps things interesting but ensures you get a little bit of everything in each snack.
You can even let your kids choose their favorite combinations for their school snacks! Incorporating these in your meal plans will not only give your whole family steady sources of energy, but also lessen the strain on your pocket.
What’s your favorite healthy snack that keeps you focused and high energy all day?