3 SNACKS TO EAT FOR ENERGY

Fruit and nuts (or seeds): This is a classic combo of protein, fat and carbs that will fuel your brain and body for hours. If you’re allergic to nuts, go for sunflower, pumpkin or another favorite seed.

You can also do nut or seed butter if you prefer a creamy texture over crunchy.

You can use fresh, frozen fruit or dried fruit (you’ll just want to be mindful of any added sugar and know that portion sizes are smaller for dried fruit).

Here are a few pairings to consider: l A medium apple with 1 tablespoon of almond butter.

l 1 cup of fresh or frozen raspberries with 1 tablespoon of sunflower seed butter or tahini.

l 1 medium orange and ¼ cup shelled pistachios.

Plain Greek yogurt with berries:

You’ll get protein from the yogurt and fiber from the berries for another snack idea with staying power. Go for low-fat or whole milk yogurt instead of fat-free to promote more stable blood sugar. If plain yogurt is too tart for you, add a sprinkle of cinnamon or a teaspoon of honey or maple syrup.

If you’re not feeling the fruit, try a tablespoon of chia seeds or ground flax, which are also good sources of fiber, not to mention plant-based omega-3 fatty acids.

Hard-boiled eggs and cherry

tomatoes: A hard-boiled egg or two paired with cherry tomatoes is another easy way to snack on protein, fat and fiber. The eggs offer built-in portion control. They also are rich in choline, an essential nutrient that’s especially important for cognitive function. They provide vitamin D and omega-3 fatty acids, both of which are important for many body functions.

Cherry tomatoes provide fiber as well as important vitamins and minerals like vitamin C and vitamin A — both nutrients are important for immune system function — and potassium, a mineral many Americans don’t get enough of.

Water-rich fruits and vegetables are also a great way to keep you hydrated. This is important for energy, as even mild dehydration can cause us to feel sluggish.

If tomatoes aren’t your thing, try another fruit or veggie you love, such as carrots, celery, cucumber or zucchini. And if you don’t eat or don’t like eggs, you can swap in ¼ cup of hummus.