10 natural energy-boosting snacks

culled from:tescohealthandwellbeing.com

1.Dried fruit and nuts

Fruit and nut mixes are a great source of fibre, which helps slow down the release of glucose in your body, thereby ensuring a nice, steady supply of energy. This makes fruit and nut mixes a perfect snack to enjoy before or after a run or workout but remember they are high in calories so enjoy in moderation and track in your Food Diary.
Top tip: Avoid salted or flavoured fruit and nut mixes by creating your own blend, which you can then add to your cereal or yoghurt in the morning for an extra-energising start to the day!

2.Pumpkin seeds

Like nuts, pumpkin seeds are a good source of protein, fibre and healthy fats. They also provide additional energy support in the form of minerals such as magnesium and zinc. In addition, pumpkin seeds are a good food source of the amino acid tryptophan, which your body converts into serotonin and later into melatonin, a ‘sleep hormone’. This means that eating a small serving of seeds a few hours before bedtime could help you get a good night’s rest and set you up for the day to come. Remember to track your sleep in your Wellbeing Diary
Top tip: Boost the nutritional content of your favourite salad by sprinkling a handful of pumpkin seeds over it.

3.Bananas

An obvious choice maybe, but the mighty banana has earned its place among the great energy snacks. As well as being a rich source of fibre, B vitamins and potassium, bananas are also a mood-boosting food thanks to their high levels of tryptophan, which, as mentioned in the section above, is converted into serotonin – a feel-good brain neurotransmitter.
Top tip: For a real energy top up, combine a banana with some peanut butter on a slice of whole wheat toast.

4.Peanut butter

Peanut butter has endured a bad rap in the past for being a calorie-rich food. While this may be true, taken in moderation it’s also an energy-booster that’s rich in healthy fats and antioxidants. As it’s also a great source of protein, peanut butter can leave you feeling fuller and more energised for longer. Keep an eye on your intake by tracking in your Food Diary.
Top tip: Peanut butter doesn’t just pair well with bananas – it also works great with apples, pears, or as a dip for carrots and celery sticks.

5.Honey

Due to its fructose and glucose content, honey is a carbohydrate-rich foodstuff that can be enjoyed as a tasty energy-laden snack.
Top tip: Chop a banana in half, insert a popsicle stick into the flat ends, drizzle over with some yummy honey, wrap in wax paper and pop in the freezer for a few hours –and hey presto, you’ve just created the perfect energy-rich treat to cool you down on hot summer days!

6.Yoghurt and granola

Another high-protein food, yoghurt can satisfy your hunger pains in a way few snack foods can. And granola doesn’t just work well with the taste of yoghurt – it increases its overall nutritional impact too. That’s because granola is rich in vitamin D, which helps the body absorb and use the calcium it gets from yoghurt. Calcium is vital for strong bones and teeth so be sure to track 3 portions per day in your Food Diary. It's also worth noting that a cup of granola provides about 10 percent of your RDA of iron, which keeps your red blood cells healthy and helps prevent fatigue.
Top tip: For a healthier and more nutritious snack, use plain yoghurt instead of other flavoured varieties and sweeten with honey.

7.Eggs

For such little things, eggs sure do pack in a lot of good stuff. Along with with minerals, protein and fats, eggs also contain plenty of B-vitamins, which are responsible for converting food into energy.
Top tip: Want a protein- and energy-rich snack you can take with you wherever you go? Simple – just pack a boiled egg in your lunchbox!

8.Water

Water really is your friend. As well as helping to rid your body of waste build up, water also transports energy-generating nutrients through your blood stream. By not drinking enough each day we can become dehydrated, which makes it very difficult for our bodies to convert the food we eat into fuel. You should aim to drink between 8 and 10 glasses a day. Track them here.
Top tip: Give your water a little extra ‘zing’ by adding a slice of lemon for an additional vitamin hit.

9.Quinoa

When it comes to protein, quinoa is king of the grains. Indeed, because it contains all nine essential amino acids and is packed with nutrients that can maintain your energy levels for longer, it really should be referred to as a supergrain!
Top tip: Simple – substitute quinoa for any grain in your diet, such as bread, rice or pasta, and you’ve already made a healthy change to your life.

10.Dark chocolate

It’s only fair to include one little indulgence on the list! Dark chocolate is delicious and contains natural – as opposed to refined – sugars and fats.
Top tip: It’s a healthy treat option, but dark chocolate still contains sugar, so limit your intake to a square or two a day, no matter how good it tastes! Non-dairy, organic dark chocolate is best.