7 Recommended Healthy Snacks That Help Increase Energy

Illustration of healthy snacks to increase energy (Unsplash/S'well)

YOGYAKARTA – During the day, a cup of coffee can help increase energy. But a handful of sweets will not help you to increase your energy. There are snacks that can accompany your cup of coffee, as recommended by dietitians below.

According to Kari Kooi, RD., of the Houston Methodist Weight Management Center in Texas, instead of eating white flour bread, it's better to consume snacks that are rich in protein, fiber, and complex carbohydrates. If these content snacks are varied, they will keep you energized for hours to come. Here, the type of snack that helps you increase energy.

1. Almond

Almonds are a snack that is rich in magnesium and B vitamins that can be turned into a source of energy. According to Rachel Berman, RD., CDN., author of Boosting Your Metabolism for Dummies, studies show that people with low magnesium levels tend to tire more quickly because magnesium plays a significant role in energy metabolism. Lack of B vitamins can also cause fatigue, irritability, and poor concentration. Based on the recommendations, you can consume 1 ounce of almonds to keep calories under control.

2. Popcorn

Popcorn is a smart snack choice, because it is made from whole grains and is low in calories. But pay attention to the mixture, don't get bathed in butter, salt, or fruit-flavored sweeteners. It's better to choose original popcorn without added flavors to get maximum benefits without inviting more calories.

Illustration of healthy snacks to increase energy (Unsplash/Edgar Soto)

3. Bananas

After lunch, you are quite full if you snack a lot. But bananas can be chosen as a natural healthy snack. Bananas are full of fiber, vitamin B6, and potassium which help increase energy and brain function. Bananas can be paired with a glass of low-fat milk or a cup of yogurt.

4. Pistachios

Pistachios are nuts that can be relied on as an energy generator because they contain protein, fiber, and monounsaturated fat. Apart from making you more energetic, pistachios are also heart healthy. According to Kooi's explanation, these solid nuts have only 100 calories. This means that if consumed in the right portion, there is no need to worry about gaining weight.

5. Greek yogurt

This type of yogurt, can be served for breakfast, lunch, to snack. Greek yogurt contains twice as much protein as regular yogurt. Kooi advises, mix in fresh cherries or chopped nuts for a nutrient-rich, energy-boosting snack. Also make sure to choose yogurt without fat and without added sugar.

6. Eggs and sweet potatoes

Eggs are nutrient-dense foods that can be eaten, in addition to filling they also increase energy. You can also pair eggs with sweet potatoes as a source of complex carbohydrates. Most appropriate, served boiled because it minimizes the unsaturated fat from oil or butter.

7. Dark chocolate

If you want to snack on sweet foods, dark chocolate can be an option. Check the sugar content and composition, choose the lowest one or choose pure dark chocolate which can be combined with almonds and added sweet fruits. This method will be healthier because it minimizes sugar consumption.