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Balanced Snacks to Help You Stay Focused and Energized

When you have a lot on your to-do list or a long work day ahead, you might turn to coffee, energy drinks, or other caffeinated beverages. And while coffee (in proper amounts) has its health benefits, caffeine should not be the only solution to help you stay focused and energized. Try adding balanced snacks into your diet throughout the day to help give you the sustained energy you need.


Are Snacks Good for You?

When being intentional about snacking, a balanced snack can do wonders for your health. Snacks can help keep your blood sugars stable while also providing long-term energy. 
Snacks can also help bridge the gap between mealtimes to prevent extreme hunger, hindering focus. It can be challenging to stay focused when hungry since it can cause headaches, fatigue, and brain fog.
Keep in mind that a nourishing snack should be filling but not cause you to feel sluggish.

What is a Balanced Snack?


The primary fuel source for the brain is carbohydrates; however, the type of carbohydrate you choose and what you pair with it could be the key to your concentration and energy. 


In general, snacks should be high in fiber, protein, and healthy fats. Having a well-balanced diet will help improve your memory and cognitive health. 


There are certain nutrients and foods that can support your brain’s ability to absorb information and focus. Here are some balanced snack ideas that can help promote sustained energy levels, reduce drowsiness, and support cognitive health.  


Balanced Snack Ideas to Help You Stay Focused and Energized

  • Plain Greek yogurt with blueberries and walnuts 
  • Banana with your favorite nut butter
  • Veggies such as red peppers and cucumber with guacamole
  • Whole grain crackers with hummus
  • Air-popped popcorn and trail mix
  • Whole grain toast with cottage cheese or nut butter
  • Hard-boiled egg with a piece of fruit 
  • Cheese stick and apple slices
  • A few bites of dark chocolate and berries 


While the foods you eat impact your focus and energy levels, it is valuable to remember the importance of sleep. When you don’t get adequate sleep, it can have a negative impact on your concentration, reaction time, and attentiveness. Sleep also supports your memory, problem-solving, and creativity.1 


Whether you have a long workday ahead, are studying for an exam, or have an important project, it may be tempting to turn to coffee, energy drinks, and sugary treats. But those options will likely leave you feeling sluggish and unfulfilled. Choosing balanced snacks (and meals!) can be a helpful way to stay focused and energized throughout the day. 



Lo, J. C., Groeger, J. A., Santhi, N., Arbon, E. L., Lazar, A. S., Hasan, S., von Schantz, M., Archer, S. N., & Dijk, D. J. (2012). Effects of partial and acute total sleep deprivation on performance across cognitive domains, individuals and circadian phase. PloS one, 7(9), e45987.


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