The secret to staying energized is eating snacks and smaller,
more frequent meals. You're simply refueling, keeping your energy
levels constant, and regulating your blood sugar levels. Even better,
eating the right combination of foods fuels your body all day and gives
you that much needed boost -- especially for that late afternoon slump
time. Since we're always on the run, we tend to rely on convenient,
portable snack foods, like candy bars. But research suggests we ditch
those high-fat, high-sugar snacks in favor of these healthier and
rejuvenating options.
These nutritious snacks will give you an energy boost to get you through that afternoon slump.
Dried Apricots and Almonds
This combination provides you with almost 50 percent of the
recommended daily allowance (RDA) for vitamin A, 20 percent of the iron
you need, plus protein and dietary fiber. Both foods are low in
cholesterol and sodium, and apricots are a great source of potassium,
which is important in regulating your body's fluid balance. The vitamin
A in apricots contributes to healthy vision, bone growth, and
reproduction, and helps fight infection.
Recommended Serving Size:
Raisins and Yogurt
Raisins alone are a healthy, low-fat, low-cholesterol, and
low-sodium snack with significant amounts of potassium, phosphorus,
copper, and iron. Mixed with low-fat yogurt, you also get riboflavin
(vitamin B2) and vitamin B12, as well as 20 to 40 percent of your RDA
for calcium. We need calcium for strong bones and teeth, but it's also
important for normal functioning of the heart and other muscles.
Along with regulating fluid balance, potassium helps maintain the
electrical stability of the cells of your heart and nervous system and
is important for cell and muscle growth. Vitamin B12 plays a role in
red blood cell formation, nerve function, and metabolizing protein and
fat.
Recommended Serving Size:
Fresh Peaches
Any fresh fruit, especially with skins or seeds like peaches,
apples, pears, oranges, and strawberries, is a great source of vitamins
and fiber. In the summer you can choose a peach and get plenty of
dietary fiber, niacin (vitamin B3), potassium, beta carotene and
vitamin A, plus 20 percent of the RDA of Vitamin C. Niacin is important
for providing energy for cell tissue growth.
Recommended Serving Size:
Sesame Sticks and Baby Carrots
One ounce of sesame sticks has 3 grams of protein. Eating them along
with a handful of baby carrots will add significant amounts of beta
carotene (more than 250 percent of the RDA), vitamin A (more than 40
percent of the RDA), vitamin C, folate, vitamin B6, iron, potassium,
copper, and fiber.
Some studies show that diets high in beta carotene protect against
some chronic illnesses like heart disease, and some cancers. We need
vitamin A for healthy skin, for better night vision, and to fight
infection and respiratory ailments. Folate (vitamin B9) is essential to
human life, helping to form red blood cells and break down proteins,
and playing a key role in cell growth and division.
Recommended Serving Size:
1/2 cup carrots, about 25 calories.
Low-Fat Peanut Butter, with Wheat Bread or Celery
Peanut butter on some whole grain crackers is an excellent source of
protein, iron, niacin, plus the complex carbohydrates from the crackers
(which adds fiber). But peanut butter on celery would be a great snack
too!
Celery is rich in dietary fiber and too many vitamins and minerals to mention!
Recommended Serving Size:
Low-Fat String Cheese
String cheese is a good quick source of protein and calcium. They
come in easy-to-carry individual servings and you can add a piece of
fresh fruit for extra fiber.
Recommended Serving Size:
