7. Nuts
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When you’re hungry and in need of an energy boost, our dietitians suggest some nuts, because these snacks “provide a slow release of energy throughout the day, keeping you alert and energized,” says Best.
“Nuts contain protein, healthy fat, and fiber —a perfect blend to keep you feeling full and preventing your blood sugar from fluctuating,” adds Young. “All nuts are great, but walnuts also contain heart-healthy omega-3 fats.”
There are three main types of omega-3 fatty acids: DHA, EPA, and ALA. According to Harvard Health, ALA is the kind found in plant foods like walnuts, and this specific omega-3 is used by the body for energy.
8. Eggs
According to Best, eggs are another food that can give you energy throughout your day. “Eggs are a protein-rich food that provides sustained energy throughout the day by keeping you feeling full and satisfied,” says Best. “They are also high in B vitamins, which help convert food into energy. Additionally, eggs contain a nutrient called choline, which can improve cognitive function and reduce fatigue.”
You can enjoy eggs for breakfast, but a hardboiled egg makes for a great midday snack to grab on-the-go that will help sustain you until dinner time.