Fatigue and low energy solutions: How smart, balanced snacking can help you stay energised and focused all day

Health benefits of nuts and seeds: From almonds and walnuts to Turkish hazelnuts, these crunchy powerhouses are packed with protein and healthy fats (Image: Canva)

If you often feel drained halfway through the day, your snacks might be partly to blame, or the solution. The key to steady energy isn’t cutting out snacks altogether, but choosing the right ones. With a few simple changes, you can support blood sugar balance, improve focus, and avoid energy crashes.

The problem with sugary or highly processed snacks is they offer a quick boost but leave you even more tired shortly after, says nutritionist Kavita Devgan. “Instead, nutrient-dense foods provide a steady stream of energy, keeping both your brain and body performing at their best. Snacking smart is all about choosing foods rich in protein, good fats, and fibre. These elements help fuel your day while supporting your well-being,” she adds.

Foods like nuts, yoghurt, and whole grains don’t just satisfy hunger, they keep energy dips at bay. With a bit of planning, your snack can do more than curb cravings, it can actually help you power through.

Health benefits of Greek yoghurt with berries: Greek yoghurt is loaded with protein, while berries provide natural sugars and antioxidants (Image: Canva)

Also read | Causes of fatigue: Beat tiredness with these simple diet and exercise strategies

The science of energy is closely tied to how you fuel our body everyday. Constant energy dips can often be traced back to poor snacking habits, too much sugar, not enough fibre or protein. According to Devgan, the goal is to avoid foods that spike your blood sugar, because “those highs are always followed by lows, which make you feel sluggish.” Instead, she suggests, snacks that digest slowly and steadily release energy." Devgan adds, “This approach not only helps maintain concentration but also supports metabolism, heart health, and even brain function. Slowly, smart snacking becomes a habit that boots your daily rhythm, helping you stay sharp, satisfied, and energised.”

She suggests these 5 smart snacks for steady energy source through the day: 

• Nuts and seeds: From almonds and walnuts to Turkish hazelnuts, these crunchy powerhouses are packed with protein and healthy fats. “They digest slowly, providing long-lasting fuel. Plus, they’re rich in magnesium and B vitamins, two key nutrients that help reduce fatigue and support metabolism. Turkish hazelnuts are good for brain health and also curb unnecessary cravings,” Devgan says.

• Oatmeal with nut butter: A warm bowl of oats topped with a spoonful of nut butter is a comfort food with benefits. “The combination of complex carbs and protein offers sustained stamina without the crash. Add fruits or chia seeds for extra fibre and antioxidants. This slow-digesting snack is ideal for mornings or a mid-day energy boost,” she informs.

• Greek yoghurt with berries: Greek yoghurt is loaded with protein, while berries provide natural sugars and antioxidants. “Together, they offer a snack that’s both energising and satisfying. Sprinkle some granola or seeds for added crunch and nutrition. This combo also supports gut health, thanks to the probiotics in yoghurt,” Devgan says.

• Dark chocolate and nuts: It may come as a surprise to many but dark chocolate is a healthy choice. “Opt for dark chocolate with at least 70 percent cocoa, which delivers antioxidants and a subtle caffeine kick. Paired with nuts, it becomes a perfect blend of healthy fats, protein, and feel-good flavor. It satisfies your sweet tooth while keeping your focus intact,” she says.

• Banana with chia seeds: This duo is good when you need something fast and effective. “Bananas provide quick energy from natural sugars, while chia seeds bring fibre and omega-3s to stabilise your blood sugar. It’s an ideal pre- or post-workout snack. And chia seed’s high soluble fibre supports digestion too,” says Devgan.