Seven great snacks for sampling

Snacks between meals are a great idea for many people. A balanced snack consists of a combination of carbohydrate and protein.

Adding a healthy fat is also great, especially if you need to curb hunger for an extended period of time. Fat takes longer to digest and keeps you satisfied a bit longer than if you didn?t add it to your snack. Some delicious higher-fat foods to keep you full include peanuts and other nuts such as walnuts, pistachios or almonds, avocados and olives, just to name a few.

Why does a dietitian recommend a snack with a base of carbohydrate and protein? Carbohydrates digest more quickly, providing a more immediate source of energy, while protein takes longer, and will provide energy once the carbohydrates are used up. Since protein takes longer to break down, it also provides a sense of fullness that can tide you over until the next meal.

Traditional snack foods such as chips and candy bars may not be the afternoon pick-me-up you?re seeking. Foods that are high in simple carbohydrates, like chips and candy bars, will digest quickly and result in a surge, and before long a crash, in blood sugar. This will leave you hungrier and possibly irritable or mentally foggy.

Even a perceived healthy choice such as 100-percent juice can have the same effect, due to quick digestion. That last blood sugar drop can leave you on the prowl for more food ? quick ? and over the long-term can contribute to an erratic eating pattern and many blood sugar fluctuations that can wipe out your energy.

Many people ask, ?What foods can I eat to increase my energy?? In reality, all foods provide energy, because calories equal energy. There?s no magic bullet when it comes to nutrition.

The way to manage energy levels with food is by eating consistently, and mostly foods that will help your body run efficiently. So, snacking is actually a great way to keep your energy up with nutrition.

Here are seven snack foods to serve up:

1. Pistachios and apple slices

2. Hard-boiled egg and low-sodium tomato juice

3. Strawberries and low-fat cottage cheese

4. Banana and peanut butter

5. Greek or regular yogurt

6. Trail mix with nuts and dried fruit

7. String cheese and grapes

If you fine tune your eating routine and still don?t feel your energy levels regulate, you may not be getting enough vitamin S. What?s vitamin S? Sleep. Quality sleep is essential for health, and experts recommend seven to nine hours per night. If you have trouble getting to sleep or staying asleep, talk to your doctor.

While consistently eating chips and candy bars as snacks may do a number on your blood sugar and energy levels, this does not mean these are bad foods. All foods fit. Enjoy some potato chips, a candy bar or your favorite dessert as a snack sometimes. Cutting these (or any foods) out will lead you to over-eat on them and feel out-of-control when you do allow them.