Nutrition Experts Recommend Combining Protein, Fiber, and Healthy Fats for Lasting Energy Snacks

Nutritionists Lota Andonian and Amanda Belkman advise that combining protein, dietary fiber, and healthy fats in snacks can provide sustained energy and prolonged satiety. This trio slows blood sugar spikes, helping maintain focus and reducing energy crashes typically experienced in the afternoon.

Recommended snack combinations include dates with peanut butter, which offer natural sugars for quick energy alongside protein and unsaturated fats that extend energy duration. Mixed nuts, seeds, and dried fruits provide a balanced intake of carbohydrates, fiber, protein, healthy fats, and essential minerals, stabilizing blood sugar levels.

Other suggestions are whole wheat bread with avocado and Greek yogurt, delivering complex carbs, protein, fiber, and healthy fats. A simple glass of milk or fortified soy milk paired with fruit supplies protein, fiber, carbohydrates, and vitamin B12, which supports energy metabolism. A less common but highly nutritious pairing is roasted edamame with kiwi, combining plant-based protein, fiber, iron, and vitamin C to enhance iron absorption and prevent fatigue.

The dietitians also recommend practical habits such as choosing natural over ultra-processed foods, serving snacks on plates rather than eating directly from packages, eating without distractions to better recognize fullness, and preparing healthy snacks in advance for busy days. Proper snack choices can reduce unnecessary eating and enrich the diet with vital nutrients, improving overall energy management throughout the day.