Energy-Boosting Snacks for Adults Over 40

Blogs26 Aug 2024

Feeling tired, weak, or a lack of energy may be common as we grow older. As we age, we go through various changes including hormonal changes, lesser nutrient absorption, lower sleep quality, slower metabolism and more. All of these could have direct or indirect links to us facing a decline in energy levels in our 40s and beyond. However, all is not lost if you have been feeling fatigued lately. There are many ways to improve your energy levels and one of these is by eating nutrient-dense foods!

In this article, we’ll take you through some of the best energy-boosting snacks that you can try to supercharge yourself!

Energy-Boosting Snack Ideas

Let’s look at three main subgroups of foods that you should include in your regular diet to increase your energy levels.

1. Protein Powerhouses

Not only does our body require protein for the maintenance of our muscles and tissues, but it also uses protein for energy. Apart from fats, proteins are also used by our body to be broken down into energy. Hence it’s important to have some good protein in your diet.

Oatmeal

Oats are an important source of carbohydrates, fibre, balanced protein, lipids, phenolic compounds, vitamins and minerals. Cooking them in milk and having them as your first meal could help you feel energised and full for longer! You can also explore oats as an ingredient in making healthy energy balls as quick energy-boosting snacks.

Hard-boiled Eggs

Eggs are a quick and easy source of protein, Vitamin B12 and Vitamin D. Simple to cook, you can whip up many egg recipes in minutes.

Greek Yoghurt with Berries

You can combine Greek yoghurt with berries for a healthy and energising snack. Yoghurt contains protein, calcium, Vitamin B12 and D, Riboflavin and more. Fruits like berries contain antioxidants, Vitamin C, fibre and phenolic compounds. Add these together for a delicious breakfast or a snack between meals.

Energy Bars

Energy bar chocolates can also help give you a surge of energy. But before you buy them, make sure to check their ingredients to see if they are entirely healthy to consume.

2. Healthy Fat Fuel H3

Our body primarily burns fats to produce energy. Here are some foods with healthy fats that you can consume to improve your energy levels:

Handful of Almonds or Walnuts

Almonds are a source of Vitamin E, protein, fibre, antioxidants and healthy fats. Walnuts are energy-dense, containing a high amount of healthy fats. You can have a handful of them as a snack to give you some much-needed energy throughout the day. Or, you can mix them along with other nuts and seeds for a tasty and energising trail mix.

Dark Chocolate (70% or higher)

chocolate contains polyphenols, vitamins, minerals, antioxidants and healthy fats which can provide energy. Make sure to snack on 70% or higher dark chocolate to enjoy its benefits.

Peanut butter

Peanuts are excellent sources of healthy fats, protein, and fibre. Having peanut butter might help you fulfil your energy intake and keep you feeling full and energised too. Make sure to avoid peanut butter with excess sugars!

3. Foods with Vitamins and Minerals

Foods that are high in many vitamins and minerals might help in the production of energy in itself. That’s why it’s important to consume foods that are good sources of essential vitamins and minerals.

Date bites

Dates are a high source of energy. About 100g of date flesh can provide 314 kcal along with minerals such as selenium, copper, potassium and magnesium. You can combine oat flour, dates, walnuts, almond butter, vanilla extract, water, salt and chocolate chips to make some energy bites made with dates that you can store and eat when you’re in the mood for some healthy snacking.

Fruit smoothies or bowls

So many fruits are good sources of antioxidants and essential vitamins and minerals. You can mix them up and have them as smoothies or simply cut up some pieces and have them as a fruit bowl for a refreshing, tasty and energising snack!

Snacks to Avoid

When it comes to snacking, we hope our list has given you some ideas of the kind of snacks you should be having to be healthy and energised. Now, when it comes to what to avoid, make sure to stay away from these foods:

1. Excessive sugar
2. Excessive fried food
3. Too much caffeine
4. Carbonated drinks

Tips for Healthy Snacking

• Prioritise natural and fresh ingredients over others. Choose fruits and vegetables more often when you feel like snacking and make sure to avoid snacks with excess sugar or salt.
• Try to find options that contain protein, and complex carbohydrates like fibre, all of which can give energy and sustain your body.

If you’re in the mood for a beverage, look for simple and natural options like lemonade, sattu buttermilk, smoothies etc., instead of sugary carbonated drinks.

Conclusion

We all need energy to live our best lives. Sometimes, we may feel like we lack this energy due to several factors. A great way to bring it back is by eating healthy and nutritious food. Choosing healthy and energising snacks like Greek yoghurt and berries, date bites, peanut butter energy balls and more can help you increase the good ingredients you consume and your energy levels too. As a rule, if you are trying to be healthy and improve your energy, avoid drinking sugary carbonated drinks and consuming excess caffeine as these can have deteriorating effects on you. Instead, prioritise natural ingredients, and stick to your health goals and enhance your energy!

For more such information on health, ageing and nutrition, explore Right Shift. We are a community of cheerleaders to motivate those in their 40s-60s to take charge of their health and prioritise themselves. If you are an adult looking to improve not only your energy levels but also your overall health, then make sure to check out our free tools: our health score calculator and our free meal plans. We have a specific one for increasing energy as well! Using these can help you understand your current health status and start making active changes immediately. So, get started and make the right shift today!