Snacking often gets a bad rap — but it can actually be helpful for staying energized and full throughout the day. The key is to choose foods that are rich in satiating nutrients, such as complex carbohydrates, fiber, lean protein, and healthy fats.

Ahead, learn about the top eight healthiest snacks you can enjoy between meals.

1. Dark chocolate-covered almonds

Satisfy your sweet tooth — and energy levels — with dark chocolate-covered almonds. When made with minimal ingredients (i.e., nothing more than melted dark chocolate and almonds), this snack will keep you full, according to Maddie Pasquariello, MS, RDN. That’s because it contains good fats, fiber, and plant-based protein, all of which support satiety and provide fuel.

2. Popcorn

If you’re a fan of crunchy snacks, you’ll be glad to know that popcorn is on the list of healthy energy-boosting options. “Popcorn is a whole grain and a source of fiber,” explains Kristen Lorenz, RD. The fibrous carbs in popcorn provide a steady source of energy, along with digestive benefits.

3. Yogurt

Yogurt is a stellar source of protein, which “helps maintain energy levels and prevents the mid-afternoon energy slump,” says Lorenz. “Full-fat Greek yogurts are extra creamy, yielding a seemingly indulgent snack while packing in protein to keep you full and satisfied,” she adds. This snack also offers bone-healthy calcium and gut-friendly probiotics, giving you a nutritious bang for your buck.

4. Trail mix

Of course, all trail mixes are different — but when made at home with whole, minimal ingredients, trail mix can be a nutritious and energizing snack. “Let’s say you made your own with half an ounce each of almonds and walnuts, plus some chocolate candies and dried cranberries,” says Pasquariello. This mixture offers a healthy combination of carbohydrates, fiber, good fats, and plant-based protein, all of which will keep you satiated and energized.

5. Avocado toast

“Avocado toast contains a balance of healthy fats, vitamin A, potassium, fiber, and carbs,” explains Pasquariello. “Given the balance of healthy fats and carbs, this is another good snack to help you power through an afternoon of work,” she notes. The reason? Both nutrients provide fuel for the body, keeping you energized and ready to take on the day.

6. Hard-boiled eggs

If you’re looking for a snack that’s nutritious and energizing to boot, reach for hard-boiled eggs. “They contain protein and healthy fats, which provide sustained energy and keep hunger at bay,” says Lorenz. “Hard-boiled eggs are also a source of complete protein, meaning you’ll get all nine essential amino acids you need,” she adds.

7. Chia pudding

For an energizing make-ahead snack, whip up a simple chia pudding by combining chia seeds and your milk of choice. According to Lorenz, chia seeds are rich in three satiating nutrients: fiber, omega-3 fatty acids, and plant-based protein. As these nutrients reduce hunger, they’ll quell the fatigue and tiredness that comes with it, keeping your energy levels up.

8. Bananas and nut butter

Bananas and nut butter, such as almond butter, provide a generous helping of carbs, fiber, fat, and protein. “Together, these nutrients offer a satiating combo in terms of overall energy,” says Pasquariello. “Bananas also provide micronutrients like potassium, [and] the nut butter will provide B vitamins and minerals like magnesium,” she notes.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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