10 Nutritional Powerhouse Snacks for Sustained Energy and Satiety throughout the Day

Superfoods have gained popularity recently, and for good reason. These foods, which include fruits, vegetables, grains, and legumes, are extremely healthy and packed with nutrients. While each superfood offers its own unique health benefits, some are perfect for snacking in between meals because they provide a feeling of fullness and increased energy.

So, what makes a snack more filling and energizing? Well, snacks that are high in fiber and protein have satiating qualities. Unlike other carbohydrates, high-fiber foods are not quickly digested, which means they can slow down the digestion process and reduce hunger. Meanwhile, foods high in protein can regulate hunger hormones and curb cravings.

Therefore, fiber and protein can not only make you feel more full, but they can also boost your energy levels by preventing hunger and providing essential nutrients throughout the day.

By choosing these snacks, you can avoid foods associated with sluggishness, like those loaded with added sugar, which can lead to blood sugar crashes and leave you feeling hungry, tired, and lethargic.

Looking for ideas for delicious superfood snacks to keep you full and energized before your next meal? Check out this list of dietitian-recommended choices. And for more healthy snacking tips, read 14 Healthy & Delicious Snacks That Will Make You Feel Full.

Lauren Manaker, MS, RDN, suggests grabbing a handful of pistachios for a quick, easy, and healthy snack. Pistachios are a great source of plant-based protein, as they contain all the essential amino acids needed for protein synthesis. Complete proteins, found in animal-based foods, contain all essential amino acids. Most plant-based proteins are considered incomplete, but pistachios are an exception. In addition to protein, pistachios also provide fiber and healthy fats, which contribute to a feeling of fullness.

Another way to enjoy a superfood snack is by combining multiple superfoods into one. Amy Goodson, MS, RD, CSSD, LD recommends making a homemade trail mix with walnuts, almonds, pumpkin seeds, dried cranberries, and dark chocolate chips. Walnuts and almonds offer healthy fats and protein, while pumpkin seeds provide magnesium and iron. Dried cranberries add natural sweetness and antioxidants, and dark chocolate chips contribute to mood-boosting benefits.

Avocado is a beloved superfood rich in healthy fats, fiber, and vitamins. Instead of enjoying avocado slices on their own, Goodson suggests making avocado toast with whole wheat bread, cucumber, chia seeds, and micro greens. This combination provides monounsaturated fats, fiber, hydration, omega-3 fatty acids, and additional nutrients.

Watermelon is a hydrating superfood that can provide a boost of energy due to its high water content. Staying hydrated can make you feel more energized, and snacking on watermelon can help with that. Additionally, watermelon has fewer calories and more water, so you can feel full without exceeding your calorie goals.

Greek yogurt is another excellent superfood snack. It is high in protein, aiding in appetite control, satiety, and muscle maintenance. It also contains probiotics for digestion and gut health. To enhance the nutrient content, add a handful of berries and chopped almonds to your yogurt. Berries provide antioxidants and fiber, while almonds contribute good fats and fiber. Adding a drizzle of honey for natural sweetness can provide additional antioxidants and vitamins, and may support heart health and lower blood pressure.

A glass of milk is a nutrient-rich superfood snack that can provide carbohydrates, protein, and in some cases, fat. Milk is an affordable and accessible beverage that contains essential nutrients, such as high-quality protein, B vitamins, calcium, vitamin D, iodine, potassium, selenium, and more. It is a satisfying option that can help you feel full and satisfied.

Chia seeds are tiny seeds packed with nutrients, making them an excellent plant-based protein source. Make a chia seed pudding by combining milk, vanilla, blueberries, and pecans with chia seeds for a mid-afternoon snack. Chia seeds expand in liquid, creating a gel-like consistency that promotes fullness. They are also rich in omega-3 fatty acids and fiber. Milk adds additional essential nutrients and protein, while blueberries provide antioxidants and natural sweetness. Pecans contribute monounsaturated fat, fiber, and crunch.

When you’re short on time, having a few hard-boiled eggs on hand can be a lifesaver. Eggs are nature’s multivitamin, containing a variety of vitamins, minerals, and highly-bioavailable protein that can keep you satisfied and energized. They are a good source of choline, which supports memory function and brain development. Additionally, eggs contain vitamin D, which can improve muscle and bone health.

Chickpeas are high in fiber and protein, making them a filling and nutritious snack. They provide important minerals and vitamins such as manganese, folate, copper, zinc, and iron. Roast a can of chickpeas in the oven with light seasonings and salt, or turn them into hummus and pair with sliced vegetables for an easy and satisfying snack.

A sliced apple with nut butter is a classic and nutritious snack that combines multiple superfoods. Apples are high in fiber, which promotes slow digestion and prolonged feelings of fullness. Nut butter provides healthy fats and additional protein, resulting in a satisfying snack between meals.

Choosing superfood snacks can help you feel full and energized throughout the day. These snacks, packed with fiber, protein, vitamins, and minerals, provide satiating qualities that prevent hunger and provide essential nutrients. Enjoy these delicious and nutritious snacks to support your overall well-being!