Fight Fatigue With These 5 Balanced Snacks

October 21, 2018
healthy travel snacks pic

Healthy Minute Travel Snacks That Will Keep You Energized On The Go


We can all relate to daily hustle. Whether you’re on the move, glued to an office chair, or struggling through a commute, fatigue can hit you at any time of day. What you need is a good combination of healthy 5-minute snacks for your daily routine or your travels.

Instead of downing (yet another) cup of coffee, try out these healthy snacks. Each one provides the perfect combination of fiber, protein, complex carbohydrates, healthy fats, and micro-nutrients that you need for immediate, yet long-term, energy release so that you can power through the day and on your travels — all day.

Whole grain crackers with hummus and veggie slices

Loaded with fiber, protein, and complex carbohydrates, this 5-minute snack offers everything you need for long-lasting energy. The fiber will fill you up, and keep you that way for hours on end.

Two tablespoons of hummus provide approximately 5 grams of fat, 6 grams of carbohydrate, 2 grams of protein, and 2 grams of fiber. Add a few slices of cucumber on top.  Cucumber contains vitamin B5, which can help to boost energy levels as well.

Banana and nut butter

This classic 5-minute snack combo can do no wrong. Bananas are perfect energy-boosting foods. They contain sugar for a quick pick-me-up, but the slow-release kind, so you won’t feel sluggish after. They’re also rich in fiber, vitamin C, vitamin B6, potassium, and manganese.

The protein in nut butter provides even longer lasting energy so you can keep your eyes open throughout the whole entire meeting.

Greek yogurt parfait

Try this: ½ cup of fruit, ½ cup of greek yogurt, and 2 tablespoons of granola. Drizzle with honey or date syrup.

This 5-minute snack has simply got it all. The fruit (try blueberries and strawberries!) brings the sugar and micronutrients, the Greek yogurt brings the protein and fat, the granola provides complex carbohydrates and fiber, and the honey or date syrup adds an extra sweetness with some sugar for an immediate, long-lasting boost. Everyone’s coming to this party.


This is a one-man show and a healthy travel snack for good reason. Edamame, or soybeans, are perfectly balanced food. They’re made of 33 percent carbs, 36 percent fat, and 31 percent protein.

A cup of edamame provides a whopping 17 grams of protein, 8 grams of fiber, 8 grams of healthy fats, and a ridiculous variety of micronutrients including vitamin C, vitamin K, B vitamins, folate (121 percent of your recommended daily intake!), calcium, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. You get the picture.

Do monitor your intake of these magic beans, though, as they contain phytoestrogens — naturally occurring plant compounds that act like estrogen in the body and can lead to estrogen dominance when consumed in excess.

Avocado and seeds on whole grain bread

Even if you skip the bread, avocado is an excellent energy-boosting 5-minute snack with high amounts of fiber, healthy fats, potassium, and many essential vitamins. Sprinkle some sesame seeds, chia seeds, or hemp seeds on top, and bump it to superfood status. This snack will keep your belly full and your mind sharp all day long.