Energy is such a good marker of health and when we have great energy, life feels SO much enjoyable, easier and we can accomplish a lot more. If you feel like your energy is at an all time low, start incorporating some healthy snacks into your day, especially if you go longer than 3 hours without eating.

Jess, graze nutritionist

The ultimate list of healthy energy boosts

Getting the right nutrients in your diet is very important when it comes to keeping your energy levels topped up, but there are lifestyle choices and habits that also have an impact on your energy. If you’re feeling an energy dip at any point in your day, try incorporating some of these tips from our nutritionist into your routine.

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What are the best ways to have more energy?

Move first thing in the morning, either use a skipping rope, bounce on a rebounder or do some burpees for just 5 minutes. Not only will it support your immunity, it will also wake you up and have you feeling great from the inside out! Then fuel your activity throughout the day with healthy, nutritious foods.

What are some healthy energy boosting foods?

When looking for healthy snacks, always make sure you read the ingredients on the label. In the graze kitchen our mission is to keep ingredients as simple and as close to nature as possible, as these tend to be the most nutrient dense. Another section of the label to watch for is the nutrition information - look for snacks with vitamins, minerals, amino acids, and essential fats. Our bodies need more than macronutrients (protein, carbohydrates and fat) to produce energy. They also need micronutrients like vitamin C, phosphorus, manganese, magnesium, iron and copper. These vitamins and minerals contribute to an energy yielding metabolism and help reduce tiredness and fatigue.

How should adults and kids snack differently?

The main difference should be portion sizes which should be down-sized for kids compared to adult portion sizes. Kids on the whole tend to be a lot more active compared to adults so the carbohydrate content can be more generous, compared to adults who lead a more sedentary lifestyle. Dried fruit, crackers etc. could feature far more in a kids snacking menu compared to adults who, depending on their level of exercise, would be better sticking to protein, healthy fats and lower sugar snacks. Read more.