Energizing Snacks to Go!

The thing about fast food is, while it’s definitely quick (and yes, we’ll admit it, tasty) it often doesn’t really fill you up: This kind of food is usually so processed that you’re likely to end up hungry within the hour. Fast food doesn’t truly energize you either. You may get an initial sugar high from candy or cookies, only to crash a short while later. There is a better way: Here are four easy, portable snacks that will really keep you going. They all combine carbohydrates, protein and a little fat; nutrition experts say this mix is key to keeping your blood sugar on an even keel and energy levels high.

• Cheese and crackers: Choose a whole-grain cracker (check labels to be sure you’re getting some fiber) and top three or four of them with a thin slice of a flavorful cheese, such as Muenster or a sharp cheddar, for a satisfying snack that will get you through to your next meal.
• Peanut butter and fruit slices: Peanut butter pairs well with many kinds of fruit, not just apples, for a nutritious pick-me-up. Its fat, protein and flavor combine well with all sorts of crunchy counterparts — including veggies like celery — so experiment with what tastes best. ( Produce also has fiber, which will keep you feeling satisfied longer.) Thinly spread peanut butter if you’re watching your weight: Just 2 tablespoons have 16 grams of fat and nearly 200 calories.
• Trail mix: Don’t give in to the siren call of those orange cheese crackers from the vending machine. Instead, plan ahead by filling a plastic bag with 1 cup of your favorite high-fiber cereal, as many raisins (or other dried fruit) as you like, a small handful of your favorite nuts (walnuts or almonds are nutrient-packed choices) and 1 tablespoon of chocolate chips. By creating your own trail mix, you’ll increase the proportion of energizing whole-grain carbs and healthy fats and while you keep empty calories and sugars to a minimum.
• Yogurt and frozen fruit: No time to whip up a smoothie? No problem. For a cooling treat, take an individual-size container of plain low-fat yogurt and mix in ½ cup of frozen mixed berries. The fruit adds fiber and flavor without added sugar, and the yogurt has protein — about 12 grams for 8 ounces —and 4 grams of fat. It won’t take long for the berries to thaw, and in summer their chill is refreshing.

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