You’re coming up on that second half of the workday, and the afternoon sleepiness is creeping in. Don’t worry, a healthy snack can give you the boost of energy that you need! While we all know that eating sugary snacks or drinking sodas, coffee, or tea can help give you a quick boost in energy, there usually is a crash that comes later. Luckily, there are foods you can eat that can provide the energy you need to get through the day – without the crash! Look for foods that contain nutrients like omega-3 fatty acids, carbohydrates, antioxidants, and vitamins (especially B12), as these all provide “happy hormones” that can make you feel energized!

Check out these delicious energy-boosting snacks:

• Oatmeal – Oats are known to boost serotonin, which is a hormone our brain uses to feel happy. Higher levels of serotonin can improve memory as well as help our bodies manage unwanted stress.
• Bananas – Bananas are full of nutrients like potassium and vitamin B6, which help us fight off illnesses. They also contain carbohydrates which are converted to energy and keep our bodies functioning.
• Yogurt – Yogurt contains carbohydrates that deliver a boost of energy when your body breaks down the simple sugars contained in dairy products.
• Seeds and Nuts – Most seeds and nuts contain protein, fats, and carbohydrates that create fuel for our bodies and can help sustain you for the whole day.

• Beans – We all know that beans contain fiber, but they also contain antioxidants, carbohydrates, and protein. In addition to this, beans can help manage blood sugar levels. For those who have unstable blood sugar, tiredness can be one of the most prevalent symptoms.
• Lentils – Lentils contain super nutrients iron, folate, zinc, and manganese – all of which can lead to a boost in energy!
• Hummus – Because hummus contains chickpeas, which are high in complex carbs and fiber, this snack is a great way to get a little energy boost while keeping your sugar at a healthy level.
• Brown Rice – Brown rice contains fiber and manganese, which is a hormone responsible for breaking down carbs and proteins. This in turn is processed, absorbed, and turned into energy by the body.
• Avocados – Avocados contain “good fats” that can help your body absorb the nutrients it gets from foods. Avocados are also packed with fiber as well as multiple B vitamins, which are directly linked to the hormones that help prevent depression and prevent us from feeling tired.
• Fatty Fish – Fish is packed with omega-3 fatty acids which, in addition to regulating your heart rate, lungs, immune system, and blood vessels, also greatly reduce inflammation and fatigue.
• Shrimp – Like other seafood, shrimp is high in vitamin B12 and omega-3 fatty acids, both of which are responsible for giving you an energy boost and improving your mood.
• Eggs – Eggs are packed with protein, which can help you feel fuller for longer after eating. In addition, the amino acids in eggs assist the body in regulating blood sugar and producing energy.

So next time you need an afternoon snack, pay attention to your selection to ensure that you are getting the most out of the foods you are eating! If you have concerns about your diet or nutrition, speak with a nutritionist.

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