healthy snacks for energy

5 Healthy Snacks To Try If Want More Energy During The Day

You'll need them during the day

If you want a healthy snack for energy during the day, you’re in the right place.

Snacks can be a good way to recharge during the day and regain the focus you need to complete tasks.

But, not all snacks are created equal though. Let me explain. Most people tend to snack on junk food because of convenience.

The problem is that a lot of these snack bars or junk food contain too much sugar and often lack protein, vitamins, and fiber.


Over time, they cause several health problems and lead to weight gain.

A healthy snack, on the other hand, is not only full of nutrients that will replenish your body but also it has the right amount of calories to help you meet your total calorie count for the day.

In the rest of this article, we’ll share some ideas of snacks that are easy to get or make and also full of nutrients.

1. Yogurt

Yogurt is the authentic source of calcium, proteins, and minerals, as shown by the search results of various studies.

The culturing of active bacteria in yogurt ensures the improved digestion and bioavailability of various nutrients. 

study conducted in 2013 linked yogurt consumption to healthy cholesterol and blood pressure level.

Active culture present in yogurt tends to absorb the cholesterol, thus decreasing the cholesterol level in the body. 

The proteins present in the yogurt are known as “pre-digested proteins” as fermentation makes it convenient for the digestive system to digest proteins. 

But here’s something else: 8 ounces of yogurt contains 10-14gm of proteins as compared to milk, which contains only 8gms of proteins. 

This is why the researchers give preference to yogurt over milk for protein intake.

2. Blueberry smoothie

Scoop up a cup of blueberries, add it to your favorite protein powder and soy milk and you have yourself a great snack.

Blueberries are superfruits, rich in fiber, low in calories, carbohydrates and has heavy water content.


A cup of blueberries (150g) has the possibility of reducing your chances of cardiovascular diseases by up to 15 percent. 

Studies conclusively show the extent to which blueberries helped in the treatment of coronary artery disease, hypertension, and other illnesses.

Blueberries contain flavonoids and these are rich in Vitamins A, C and E, and carotenoids. These work together to reduce bone loss and improve strength through their anti-oxidizing activities. 

3. Oatmeals and Oats

Oatmeal has important vitamins, minerals, and antioxidants, including phosphorous, magnesium, irons, Vitamin B5, and B1.

Oats have more proteins than other grains. Oats and its variations, such as oatmeal, are very filling foods.

Foods that leave you full for longer make you eat fewer calories, and thereby lose weight. This makes it a nutritious and healthy snack for energy throughout the day.

This is because beta-glucan in oatmeal delays the digestion of food, thus controlling appetite.

Also, this compound improves the release of peptide YY, the satiety hormone. Increased PYY reduces food intake and prevents obesity.

4. Fresh fruits 

Fresh fruits are a great healthy snack for energy. Fruits are found around us in all varieties, tastes, and colors.

The amazing thing is almost all fruits do almost the same thing. 


They are packed with fiber, minerals, vitamins, and antioxidants that help cleanse, rejuvenate, and even detoxify the body

Be sure you to add acid fruits (grapefruits, oranges, pineapples, etc) to your fruit pack because they do the most when it comes to detoxifying. 

Citrus fruits (Avocadoes too, though not a citrus fruit) are rich in glutathione, vitamin C and other antioxidants. 

They play a major role in the production of detoxification enzymes by the liver and the cleansing of it as well.

You could start your day with some fresh fruit smoothie and snack on some fruits when hunger strikes during the day. Keep your fruits colored and your body detoxified.

5. Dark chocolate

Dark chocolate contains little to no milk fat. This makes it healthier because of the high cocoa content since cocoa is the natural primary ingredient. 

Dark chocolate is highly nutritious and a better alternative healthy snack to the ordinary chocolates we have on the regular.

It contains a decent amount of soluble fiber and is packed with nutrients just right for your body.


It contains iron, magnesium, copper, manganese, potassium, and selenium. These help improve blood flow and reduce the risk of diseases

It also has moderate amounts of monosaturated and saturated fats with little amounts of polyunsaturated fats. They also contain antioxidants which help you looking young.


If you’re looking to get energy from a healthy snack, choose a snack that helps you meet your calorie count for the day.

Whether it’s granola or yogurt, make sure to keep to your calorie max for the day.

Also, make sure, snacking does not replace your actual meals. Make time to eat healthy meals during the day, and use healthy snacks as a way to supplement your energy.