Many people turn to coffee for a quick energy boost, especially in the afternoon hours, but this solution is often followed by a sharp energy crash.
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In contrast, nutrition experts suggest that certain snacks can provide the body and brain with steady, longer-lasting energy, thanks to their balanced combination of carbohydrates, protein, and healthy fats, according to a report on the health website VeryWellHealth.
1. Banana with nut or seed butter
Bananas provide instant energy due to their natural sugars, along with important minerals such as potassium and magnesium. When paired with nut butter or sunflower seed butter, the body also gets healthy fats and plant-based protein that help prevent sudden spikes in blood sugar and prolong feelings of energy.
2. Whole-grain bread with avocado
Whole-grain bread supplies complex carbohydrates that support mental focus, while avocado adds healthy monounsaturated fats that promote longer-lasting satiety, in addition to vitamins and minerals that contribute to energy production.
3. Berries with Greek yogurt
Goji berries are rich in antioxidants, while Greek yogurt provides high-quality protein along with calcium and vitamin B12, supporting nerve and muscle health. Probiotics also help improve digestion.
4. Boiled egg with kale chips
Eggs are an excellent source of protein and choline, which is essential for brain function. Kale provides iron, vitamin K, and vitamin C, enhancing energy production and supporting immunity.
5. Hummus with vegetables or whole-grain crackers
Hummus is rich in fiber, protein, and healthy fats. When eaten with carrots or bell peppers, it supplies important vitamins such as A and C, while whole-grain crackers add complex carbohydrates that support mental energy.
6. Steel-cut oats with chia seeds
Oats and chia seeds contain soluble fiber that helps stabilize blood sugar levels, along with omega-3 fatty acids and plant-based protein, providing balanced, long-lasting energy.
7. Trail mix with dark chocolate
Dark chocolate (with a high cocoa content) is a source of magnesium and flavonoids that support brain health and blood circulation. When combined with nuts, seeds, and dried berries, the mix becomes a nutrient-dense snack that helps combat stress and fatigue.
Why is food better than coffee?
Coffee relies on caffeine, which temporarily stimulates the nervous system without providing real energy, often leading to later fatigue. Balanced food, on the other hand, supplies the body and brain with true fuel through vitamins, minerals, proteins, and healthy fats, helping maintain steady energy without sharp fluctuations.
