18 healthy snacks to fight students mid-morning energy drain

CHARLOTTE, NC (WBTV) - Now that the kids are back to school they may be experiencing that mid-day energy drain. It might be tempting for them to grab for a sugary snack, an energy drink, or a caffeinated soda for a boost.

But there has to be a better way.

So we asked Dr. Rachael Fournet with Novant Health Pediatric, Blakeney, for some advice on different snacks that will offer energy without the crash that comes shortly after a sugar-high.

What follows are her suggestions:

1. RX bars: good for grab and go. Sold at Trader Joes and Target. Whole, simple ingredients without added sugar (only sugar is from dates), and high in protein (nuts and egg whites). Negatives= can’t eat at school if nut free.
2. Figgy Pops by Made in Nature: Sold at Costco. Good pre-made energy bites. Whole, simple ingredients without added sugar (only sugar is from dates), and high in protein (nuts). Negatives= can’t eat at school if nut free
3. String cheese: any brand, sold at all groceries. Good for protein, calcium and vitamin D. No sugar or carbs
4. Individual hummus packs:  use for dipping veggies, pretzels, or crackers. Protein source since made with chickpeas
5. Individual guacamole packs:  use for dipping veggies, pretzels, or crackers. High in healthy fats
6. Peanut butter filled pretzels: Trader Joes sells one without added sugar or palm oil. Good paring of carb, protein and healthy fats. Negatives= can’t eat at school if nut free.
7. Freeze dried fruits: Trader Joes and Harris Teeter sell ones without added sugar or preservatives. Check the labels! Good fiber, natural sugars (not added), and vitamins
8. Trail Mix: have to be careful with added sugars. Harris Teeter brand “Simple Truth Organic” has one that only sugar is from raisins and dates. Great healthy fats and protein from nuts and seeds. Negatives= can’t eat at school if nut free.
9. Roasted pumpkin seeds (Pepitas): can eat at school since not a nut! Great vitamins and protein
10. Egg cups: make them on weekend or buy from Costco in frozen breakfast section. Little frittatas that are easy grab and go. If made at home you can add any veggies, meat or cheese.
11. Nut butter (peanut, almond, cashew, etc) on apple slices, celery sticks, crackers: good protein and healthy fats. Negatives= can’t eat at school if nut free.
12. Mix nut butter (peanut, almond, cashew, etc) with plain greek yogurt to make rich and creamy, protein-packed dip. Can add cinnamon or pumpkin pie spice for boost of flavor. Can eat with apple slices, graham crackers, or just eat with spoon!
13. “Crunchy Curls” Lentil crisps: sold at Trader Joes. Lentil and potato snack so gives good amount of protein and fiber. Still crunchy and salty treat
14. Popcorn: especially air popped popcorn. Look at ingredients and make sure no hydrogenated oils or sugar added. Skinny pop is a good brand
15. Fruit: grab and apple, banana, cutie orange, handful of grapes! No prep required!
16. Hard-boiled egg: great lean protein. Make a batch and grab and go!
17. Greek yogurt: read labels and try to keep sugar <10grams (hard to do!). Buy big container or PLAIN Greek yogurt and add alcohol-free vanilla or almond extract (found at Trader Joes) to it so it is ready to go in the fridge. Then top with fresh or dried fruit. Ta da – no added sugar!
18. Smoothie: make your own, great for mornings on the way to school or after school snack. Use frozen fruit, milk of choice, handful of spinach (doesn’t change taste!), scoop of nut butter, sprinkle of ground flax seed. Like taking your vitamins but from REAL foods!

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