Choose the Right Snacks

Does your energy level flatline in the midafternoon? Do you dread exercising or find it hard to get through your walks without feeling fatigued? If so, your body may actually be low on fuel.

Going too long without eating can make you feel tired, cranky, and spacey. Small, healthy snacks or mini meals that include both protein and carbohydrates can help keep your energy levels high throughout the day. What's more, they take very little time to prepare. Most of these make a good breakfast on the go too.

While you probably don't want to eat too close to your workout, having a high-energy snack about an hour before you exercise is a great way to keep your energy level high. Today's small change is to try one of the energizing snacks below — or come up with your own healthful protein-and-carbohydrate snack to enjoy when your body needs it.

Here are some sample snacks:

• Sliced apple with nut butter (1 tablespoon)
• Turkey and tomato on whole-wheat bread (1 slice)
• Low-fat cottage cheese and a peach or pear
• A hard-boiled egg and a piece of fruit
• Almonds (1⁄3 cup) and dried apricots (1⁄4 cup)
• A yogurt-and-fruit smoothie
• Hummus (1⁄4 cup) and baby carrots
• Low-fat yogurt and fresh strawberries
• Baked sweet potato with low-fat cottage cheese
• Baked tortilla chips (10) and low-fat bean dip (1⁄2 cup)
• Reduced-fat cheese (1 1⁄2 ounces) and whole-grain crackers (5)
• Half a nut butter and banana sandwich (1 tablespoon nut butter)