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In this snack, the nuts provide the protein that will give you staying power, in addition to healthy fats. From a nutrition standpoint, granola and yogurt are a perfect mix - the granola provides a hint of sweetness and fibre; the yogurt provides protein to give you long-lasting energy, plus other important nutrients like calcium. With cheese and milk products you're getting calcium, protein and lots of other important nutrients that help build bones.
Instead of the afternoon coffee or a chocolate bar to satisfy that craving for something sweet, try a glass of chocolate milk or a glass of half milk-half chocolate milk!
Studies show a diet high in calcium or milk products as part of a balanced diet along with physical activity can help with weight loss. Pregnancy can be a difficult time when energy and nutrient needs are high and you may be feeling run down or even exhausted!
When we hear the word ‘snacks’ we often think of high fat, high sugar foods such as crisps, cakes and biscuits.
Crackers are a great, easy food and, as long as you choose wholemeal or oat based ones, are full of energy and fibre.
Eggs are high in protein, the nutrient essential for growth, but are also an important contribution to vitamin D (found in only a few foods and obtained mostly from sunlight), B vitamins and a variety of important minerals.
Nuts are an energy-dense food, but also provide us with essential fatty acids, plant proteins and fibre. These are just some suggestions but remember, which ever healthy snack you choose make sure it is quick, energy-bursting, nutrient-rich and convenient to grab on the go! This entry was posted in Diet for Pregnancy, Pregnancy and tagged Charlotte Stirling-Reed, energy snacks, fatigue in pregnancy, snacks for pregnancy, tiredness in pregnancy.
Charlotte Stirling-Reed is an Associate Nutritionist registered with the Nutrition Society. This site is published by the Mum Dad Baby Group (Mum Dad Baby Ltd), which is responsible for its contents as outlined in the terms & conditions.
The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Nosh on some strategic snacks to avoid crashed and bring back that alert, energized state of mind. This list of snacks is perfect for both bringing to work and running errands, and each has a trifecta of nutrients to keep you going harder, better, faster, stronger—even when the toughest slump hits. When you toss mixed nuts together with dried fruit (and even bits of dark chocolate), you’ve got an easy-to-tote snack—and one of Taub-Dix’s top recommendations.
With 8 grams of protein per cup (including all nine essential amino acids) and a healthy dose of iron, quinoa is a solid snack choice when you’re running low on fuel.
The world became a better place when companies started selling nut butters in single-serving, squeeze pouches. While most cheese has 6 to 7 grams of protein per ounce, gruyere outshines the bunch with 8.5 grams.
This snack may be a favorite among the playground crowd, but there’s no reason adults can’t enjoy it too. We named ‘em a Greatist Superfood for a reason: Almonds are good-for-you bites that’ll help replenish energy stores thanks to their protein and fiber content.
The fun-sized version of a wrap, pinwheels are easy, little snacks that can also help boost your energy. If the only time you nosh on these green-colored beans is when you hit up your favorite sushi spot, you’re missing out on some energy-boosting benefits that can be used on the reg thanks to dry-roasted varieties.
Take your pick from nostalgic peanut butter and jelly, gourmet cranberry pistachio, and treat-yo’self sugar cookie (for real!).
Though they’re hands-down one of the most convenient snacks, bars get a bad rap—in part because they can have crazy-high sugar contents and chem lab ingredients. These green pumpkin seed kernels are small, mighty—more protein per ounce than almonds plus more iron and magnesium than most nuts—and totally delicious. For an easy, portion-controlled snack, slice up a mini Babybel cheese round and serve the wedges on top of whole-grain crackers, suggests Taub-Dix.


A fiber-ful snack that actually tastes good, berries of any type are amazing on their own or combined with one of the nuts on this list for some protein and fat.
Whole wheat bread contains a good amount of fiber and can help you have better digestion and lower cholesterol.
This is a great snack when you have a day on the road or need something portable that won’t make a mess. When my kids get home from school in the afternoons, they’re exhilarated, exhausted, and full of ideas and stories about the day. 7 healthier options for after-school snacks that will please your kids and give them a healthy energy boost! Cold and creamy, full of berries and (shhh!) even some veggies, as well as Greek yogurt and a touch of honey, these triple berry smoothies will have your kids begging for a second helping.  Be sure to save some for yourself!  If you're anything like me, you could always use a healthy energy boost!
Whole grains, delicious hazelnut chocolate spread and fresh fruit — what kid wouldn't want to dive into these yummy mini pizzas?!  A great after-school treat for your kids or a pick-me-up snack for mom and dad while kids are in school {ahem}. Finger foods are a definite favorite for kids and parents alike, and these hot dog kabobs are as fun to eat as they are to look at. One of our family's favorite summer recipes involves cucumbers, vinegar and onions, and all the kids are crazy about them! Finger foods are always a hit with kids, and when you add fresh fruit and fun party picks, that takes these finger foods to a whole new level of yummy. These fresh fruit skewers are a perfect energy-boosting snack for after school or anytime, really! Use a Facebook account to add a comment, subject to Facebook's Terms of Service and Privacy Policy. Dietitian Sue Mah has some great DIY snacks ideas that not only do the body good, but give you the energy boost you need!
One of the reasons I love this snack is because it's portable and non-perishable - it's great for the office, in the car, or on the go, and you don't need to refrigerate it.
Add some diced fruit or fresh berries on top for more fibre and disease-fighting antioxidants. Adults grow out of the habit of drinking milk, mostly by replacing it with other beverages. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic powder, and cayenne pepper, if using. Getting enough rest is really important during pregnancy, so make sure you take time to relax during the day and aim to get yourself a good night’s sleep.
Have eggs with some toast or on their own as they are conveniently packaged to take outside the home (once cooked!). Variety is essential so choose plenty of different colours, tastes and textures and add some plain yoghurt for some added protein and calcium.
She has a first-class honours degree in Human Biology and Nutrition and an MSc from Bristol University in Nutrition, Physical Activity and Public Health. If you have any concerns about your own health or the health of your child, you should always consult a doctor or other healthcare professional. Eating carbs (read: sugar) alone is a ticket to the rollercoaster spike of pep followed by the crash that feels worse than if you had face-planted. Experiment with these trail mix recipes and see which one provides the tastiest, longest-lasting boost. Air-pop some kernels and use a light hand with the toppings to keep the calorie count low—Moskovitz suggests using just a little olive oil (one teaspoon for two cups). But whipping up a smoothie is a quick and easy way to give yourself a jolt without hitting the caffeine. Dunk veggies like carrot sticks and sliced bell pepper and jicama for a nutritious kick that’ll keep you going all the way to dinnertime. Simply season rinsed and drained chickpeas with olive oil, salt, and cayenne pepper, and throw them in a 450-degree oven for about 15 minutes. Eggs pack plenty of protein as well as the vitamins needed for the body to produce energy such as thiamin, riboflavin, folate, B12, and B6 Egg protein as a source of power, strength, and energy.


They also provide magnesium, a mineral that helps produce energy—research suggests that the bodies of people with deficiencies need to work harder, which means you wear out faster Dietary magnesium depletion affects metabolic responses during submaximal exercise in postmenopausal women.
Try layering two slices of deli turkey and two slices of cheese in a whole-wheat tortilla, roll it up, then slice as thinly as you desire. Just pop for a pick-me-up from the protein, magnesium, and iron, which helps transport oxygen to cells, where it’s used to release energy. In any flavor, these balls filled with goodness will snap you out of the worst slow-mo moment. But KIND keeps it real—er, natural—and comes in low-sugar, high-fiber, and high-protein options. Both Taub-Dix and Moskovitz suggest topping a single-serving plain yogurt with whole-grain cereal (bring a little in a sandwich bag to the office).
Dark chocolate is known for featuring the natural stimulant theobromine (also found in coffee). They also need foods they can easily eat while practicing reading, writing and math, and playing outside. Even more than that, most kids like foods that make noise or pop when they bite into them.  Surprise your kids with pop in their mouth, crunchy bites of deliciousness that are actually chock full of goodness!
You can add as much dried fruit as you want, sprinkle in a little flax for some added health benefits, and it's delicious served dry, with milk, or even mixed with a little yogurt! I keep a small container in my purse all the time in case I need a snack when I'm out shopping or driving home in rush hour. To give yourself an extra boost it is important to top up with two or three healthy snacks between meals. Instead of opting for these, here are five energy-boosting snacks to help keep you going and give you a good dose of nutrients. There are some great recipes for homemade hummus so give those a try and control the amount of oil used in preparation. There’s a third option, though—and it’s quite tasty: Nosh on some strategic snacks to bring back that alert, energized state of mind.
Whip up Cheese and Vegetable Quinoa Bites, Quinoa Egg Muffins, or, for a sweet treat, Cranberry Quinoa Muffins.
Make it fun to eat by spearing cubes of cheese and cherry tomatoes or grapes on toothpicks and storing them in a plastic container. If you are like most office workers, you find that you have trouble focusing on your work in the afternoon. Remember that cheese is still a high in fat so cut yourself a piece and don’t go back for more! For more mature taste buds, try almond butter with dried cranberries or cashew butter with dried cherries. Or follow Moskovitz’s easy-peasy recipe: Blend 6 ounces Greek yogurt with 1 cup fresh fruit and 1 tablespoon peanut butter. Because who has the time to step away from the desk and get an actual healthy, energy boosting snack?
You just have to do a tiny bit of planning ahead because you know that whole ‘fail to plan’ saying? This recipe from Two Purple Figs combines the fiber-filling benefits of chia with the convenience of quick-to-make pudding. These are very few calories in the actual shrimp while the sauce features antioxidants that will boost your energy levels.
Chewy no-bake almond blueberry granola bars come in are incredibly quick and easy to make and they’re packed with protein from almond butter and oats for fiber.



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