Pairing snack foods together can boost their energy benefits so you get more from each eating occasion.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- The right snack foods can help keep energy levels up by keeping blood sugar steady.
- Combining foods, like dried fruit with nuts, gives you protein, fiber and healthy fats.
- Aim to snack mindfully, portion your snacks and eat mostly whole foods for energy.
Snacks do more than fill the gap between meals and quiet a rumbling stomach. Snacking provides another opportunity to add nutrients while supporting energy levels throughout the day. While common snack foods like chips, pretzels, cookies and candy may provide a quick burst of energy, they’re often made mostly from refined carbohydrates and added sugars that digest quickly, potentially leaving you tired, unfocused or hungry again soon after, says Lotta Andonian, MS, RDN.
Just because these options may not be the best doesn’t mean you have to give up snacking. “I like to recommend snack combinations that give you the trifecta of protein, fiber and healthy fats because together these nutrients help promote satiety, steadier blood sugar levels and a more sustained release of energy from foods we eat,” says Amanda Blechman, RD.
Below, dietitians recommend five snack pairings to help boost their energy benefits.
1. Dates and Peanut Butter
Andonian eats dates and peanut butter for a pre-workout snack. Dates are rich in glucose and fructose—two types of sugar—making them an efficient source of readily available fuel. As a pre-workout snack, dates may support performance and sugar availability, important for fueling your exercise. Pairing dates with peanut butter creates a more satiating snack to help energy levels. “The date provides carbohydrates with some fiber for an energy boost, and the healthy fats and protein in the peanut butter help slow the release of those carbohydrates slightly to provide energy,” Andonian explains.
2. Dried Fruit and Nuts (Trail Mix)
Trail mix combines nuts, seeds and dried fruit into a filling, satisfying snack pairing that boosts energy. “The nuts and seeds provide healthy fats, fiber and some protein that help stabilize blood sugar, while the fruit and whole grains offer high-fiber carbohydrates for long-lasting energy,” shares Andonian.
Looking for an easy, balanced trail mix to support energy levels? Try this Homemade Trail Mix recipe that combines almonds, peanuts, dried cranberries, dates and dried apricots for a satisfying salty-sweet snack. Munch on trail mix on hikes, post-work or in between meals.
3. Whole-Grain Toast with Avocado
Toast doesn’t need to be reserved just for breakfast. Whole-grain toast makes an excellent base for a balanced snack. Blechman recommends topping whole-grain toast with smashed avocado, along with strained (Greek-style) yogurt and flaky sea salt for a snack combination that provides the trifecta of protein, fiber and healthy fats. The yogurt adds protein. Avocado provides healthy fats and fiber. The whole-wheat bread adds extra fiber and combining those nutrients helps support steadier blood sugar and energy levels. Other toast-toppers to try include cottage cheese or nut butter.
4. Milk and Fruit
Blechman recommends a glass of dairy or soy milk and fruit as a snack pairing that boosts energy. One cup of either milk delivers about 7-8 grams of protein. Paired with a medium-sized fruit that offers 15 grams of carbohydrates plus some fiber, and you’ve got a balanced snack that supports blood sugar stability and provides essential nutrients for energy production. Dairy and fortified soy milk contain vitamin B12, a nutrient involved in energy metabolism. Though most Americans have adequate levels, a B12 deficiency can lead to low energy and fatigue.
Next time you’re unsure what to pair with your fruit for a more balanced, filling snack, grab a glass of milk.
5. Dry Roasted Edamame and Kiwi
“I consider dry-roasted edamame to be a ‘unicorn’ snack that checks all the boxes: high protein, high fiber, moderate fat, low calorie, high in iron and shelf stable,” comments Andonian. Andonian recommends pairing it with kiwi, which is a significant source of vitamin C, providing 64 mg per fruit or 71 percent of the daily value. “Vitamin C helps ‘unlock’ more of the edamame’s plant-based non-heme iron so your body can absorb it better and get more of the energy-boosting benefits,” explains Andonian.
Iron is an essential component of hemoglobin and myoglobin, compounds that transport oxygen from the lungs to muscles and organs. When iron levels are low, the body doesn’t have sufficient oxygen, resulting in low energy and fatigue.
Other Tips for Healthy Snacking
- Practice mindful eating. Mindful eating can help make snacking more satisfying by encouraging you to slow down, notice hunger and fullness cues and derive greater satisfaction from the foods you eat. Though it can be hard to do when you’re snacking on the go, try to engage your senses and limit distractions to more fully participate in mindful eating.
- Portion out snacks. Andonion suggests putting the snack on a plate, napkin or even just your hand instead of eating straight out of the bag. This subtle change can encourage more mindful eating, helping you recognize when you feel full.
- Have some go-to snacks. Blechman recommends having some nutrient-dense snacks that are easy to grab and keeping them on hand to help keep you fueled on busy days. Setting up your environment can help make choosing a more beneficial snack pairing the default.
- Opt for whole food snacks. Andonian encourages prioritizing whole food snacks instead of ultra-processed snacks, which can be easier to overeat and less satisfying. That’s not to say that you can never enjoy packaged snacks, but strive for a balance and opt for whole foods 8 out of 10 times.
Our Expert Take
Snacks can be a helpful way to support energy levels, especially when they include smart food pairings. Opt for a combination of protein, fiber and healthy fats to support steadier blood sugar levels and make snacks more satisfying. Simple combinations—such as dates with peanut butter, trail mix, whole-grain toast with Greek yogurt and avocado, milk with fruit or edamame with kiwi—can also help boost nutrient intake. For healthy snacking, choose mostly whole foods, portion them out and take a few moments to eat mindfully.
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