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Snacking often gets a bad reputation, but strategic snacking can help us maintain stable energy throughout the day so we don’t crash and run out of steam. It can also help us avoid dips in mood that may be related to unstable blood sugar, which plays a big role in energy levels.

For the most filling snacks that will help keep your energy levels up, aim for a combination of protein, fat and fiber. Choose complex carbohydrates over their refined counterparts so you don’t burn through them so quickly (think whole grains over refined grains or an apple instead of apple juice).

Keeping added sugar to a minimum will also help avoid an energy crash from a heavy carb load. So, check the labels of granola, yogurt, energy bars and other packaged snacks to see where they fall in terms of added sugar.

Here are three snacks to help you maintain energy all day:

1. Fruit and nuts (or seeds)

This is a classic combo of protein, fat and carbs that will fuel your brain and body for hours. If you’re allergic to nuts, go for sunflower, pumpkin or another favorite seed. You can also do nut or seed butter if you prefer a creamy texture over crunchy.

You can use fresh, frozen or dried fruit (just be mindful of any added sugar and know that portion sizes are smaller for dried fruit).

Here are a few pairings to consider:

• A medium apple with 1 tablespoon of almond butter
• 1 cup of fresh or frozen raspberries with 1 tablespoon of sunflower seed butter or tahini
• 1 medium orange and ¼ cup shelled pistachios

2. Plain Greek yogurt with berries

You’ll get protein from the yogurt and fiber from the berries for another snack idea with staying power. Go for low-fat or whole milk yogurt instead of fat-free to promote more stable blood sugar. If plain yogurt is too tart for you, add a sprinkle of cinnamon or a teaspoon of honey or maple syrup.

If you’re not feeling the fruit, try a tablespoon of chia seeds or ground flax, which are also good sources of fiber, not to mention plant-based omega-3 fatty acids.

3. Hard-boiled eggs and cherry tomatoes

A hard-boiled egg or two paired with cherry tomatoes is another easy way to snack on protein, fat and fiber. The eggs offer built-in portion control. They also are rich in choline, an essential nutrient that’s especially important for cognitive function. They provide vitamin D and omega-3 fatty acids, both of which are important for many body functions.

Cherry tomatoes provide fiber as well as important vitamins and minerals like vitamin C and vitamin A — both nutrients are important for immune system function — and potassium, a mineral many Americans don’t get enough of.

If tomatoes aren’t your thing, try another fruit or veggie you love, such as carrots, celery, cucumber or zucchini. And if you don’t eat or don’t like eggs, you can swap in ¼ cup of hummus.

Water-rich fruaits and vegetables are also a great way to keep you hydrated. This is important for energy, as even mild dehydration can cause us to feel sluggish.

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at eatingwell.com.

© 2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.