Top 10 Healthy Snacks for Lasting Energy. 1) Peanut Butter
Peanuts are nutrient-dense foods, packed with protein, iron, vitamins and carbohydrates that our body can transform into lasting energy. Omega-3 fatty acids, a rich source in peanut butter, contain healthy fats that lower glycemic index of foods and gives you a perfect energy boost. A delicious and healthy protein-carbohydrate combination includes peanut butter spread on whole-wheat crackers.
2) Non-Fat Greek Yogurt
Because yogurt is soft, it is processed more rapidly by your body, making it an excellent source of quick energy. The 'high quality' protein in Greek yogurt stays longer in your stomach, providing a steady supply of energy that makes you feel full longer. Yogurt as well, contains probiotics which play a role in the body's digestion and can help boost energy levels.
The basic ingredients in hummus--chickpeas, sesame, lemon, and garlic--deliver multiple phytonutrients and antioxidants that contribute to overall good health. This savory paste offers a good source of plant-based protein which will help to keep you going between meals. Chickpeas are an excellent source of fiber, which promotes a healthy digestive system, making us feel full and satisfied. Dip veggies like baby carrot sticks, celery sticks, cucumbers or sliced bell peppers in hummus, or spread over whole-grain crackers.
4) Hard-Boiled Egg
Extremely delicious and nutritious, eggs are an excellent source of a 'complete protein', along with riboflavin, thiamin, and B vitamins that supply the energy needed to sustain an active lifestyle. High-protein foods contain a greater thermogenic effect than other macronutrients, thereby boosting your metabolism and helping you burn more calories. Furthermore, eggs offer the right balance of carbs, fats and protein needed for sustaining energy levels that help give you the boost needed before hitting the gym.
5) Strawberry Dessert
A cup of strawberries supplies disease-fighting antioxidants that are known to reduce the risk of heart disease and stroke. This sweet berry is considered one of the healthiest fruits for an afternoon snack, which also helps you control your weight. For a greater boost of energy, add chopped walnuts, sunflower seeds and honey to diced strawberries. Nuts and seeds are good sources of protein and omega-3s that provide you sustainable energy and help enhance metabolism.
6) Low-Fat Cheese
Cheese is one of the richest dietary sources of calcium and provides several vitamins and minerals. This highly nutritious food is mainly composed of high-quality protein, making it a healthy snack to satisfy your in-between-meals hunger. Slice cheese and serve on top of whole-grain crackers or toasted whole-grain bread crackers, such as Melba toast. Whole-grain products are good sources of fiber and complex carbs that sustain lasting energy.
7) Dried Figs
The fig tree is one of the world's oldest trees, and can be traced back to the earliest historical documents. Since fresh figs are usually available from June through September, the majority are dried and can be enjoyed throughout the year. A small serving of dried figs provides soluble fiber, calcium, iron, magnesium, zinc and antioxidants. This sweet, chewy fruit is an ideal on-the-go energy food, satisfying your hunger when it hits. To enhance its health benefits, halve dried figs and stuff them with walnuts.
8) Almonds (unsalted)
A handful of crunchy almonds contains plenty of heart-healthy fats, magnesium, fiber, vitamin E, and protein, all providing extensive health benefits. Their "trio package" of omega-3 fatty acids, fiber and protein, helps satisfy appetite and can hold you over until your next meal. These small powerhouses have the ability to fight signs of skin-aging, lower bad cholesterol, and can keep your heart healthy.
Bananas contain a substantial amount of potassium, a mineral that helps replace the lost electrolytes and re-energize your body. This sweet, exotic fruit provides pectin, a soft fiber which has the ability to satisfy hunger, aid in digestion, and eliminate harmful toxins from the body. Bananas are naturally fat and cholesterol free, a perfect fruit for a healthy snack, to incorporate into fruit salad, or into a nutritious smoothie.
10) Dark Chocolate (70% or more cocoa)
The rich amount of cocoa in dark chocolate is connected with a number of health benefits. The key is to eat dark chocolate in moderation and to choose with a high-cocoa content, as this supplies the most nutrition. This magical snack is good for the heart and skin, improves insulin sensitivity, and attributes to potent romance-inducing properties. Dip strawberries in melted dark chocolate to make a great snack for all to enjoy.
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