The clock strikes 3 p.m., and you’re running on fumes. It’s time to grab a snack! Sure, it’s tempting to pour another cup of coffee or head to the vending machine for a candy bar. But their energy boost is short-lived at best. Not to worry. There are plenty of convenient and healthy snacks out there that can deliver the energy you need to stay sharp, productive and focused.
And you don’t have to spend a bundle on fancy designer energy bars or drinks. When you’re looking for a snack that can support your health goals on a budget, Aldi has lots of options. So, we scoured Aldi’s aisles to find the best snack for more energy. The winner: Southern Grove Cranberry Nut On the Go Trail Mix. Read on to find out why we’re huge fans.
How This Trail Mix Can Boost Energy
Eating Well/Aldi
There’s a reason that hikers gravitate toward trail mix for fuel. It’s conveniently portable and has the right balance of carbs, protein and healthy fats to deliver energy for hours. Southern Grove Cranberry Nut On the Go Trail Mix covers all the bases. It’s made from a nutrient-packed combo of roasted peanuts, almonds and cranberries. Each convenient 230-calorie single-serving pack contains a balanced 14 grams of carbohydrates, 9 grams of protein and 17 grams of fat (of which only 3 grams are saturated). If that weren’t enough, it also boasts 4 grams of digestion-slowing fiber.
While nuts and dried fruit are healthy snacks on their own, combining them in a mix like this is the key to sustained energy. Let’s start with nuts. Nuts don’t just satisfy your craving for a crunchy, satisfying snack. They deliver a plethora of health benefits thanks to their heart-friendly plant protein and healthy fats, both of which slow digestion and stabilize blood sugar for prolonged energy. They’re also incredibly satisfying. One study found that people who snacked on 1½ ounces of mixed tree nuts daily reported greater satiety than people who munched on an equal weight of pretzels.
Dried cranberries are also a great addition to this mix, delivering plenty of carbohydrates, our body and brain’s favorite energy source. Of the 14 grams of carbs in this snack, 9 grams are sugars. The result? You get a burst of quick energy, followed by a more prolonged fuel supply. However, carb-rich cranberries don’t just keep you going strong. They also provide fiber to keep blood sugar levels on an even keel to prevent post-snack energy crashes. These tasty berries may even have long-term brain benefits. For instance, one study found that people who consumed freeze-dried cranberry powder daily for 12 weeks experienced improved blood flow to the brain and were better able to recall visual information.
What to Look For in an Energy-Boosting Snack
While snacks are often an afterthought, they actually provide 22% of the average American adult’s daily calories. Snacking is so popular, in fact, that 90% of us nosh at least once a day. Done right, that can provide a big opportunity for filling in nutrient gaps in your diet (fiber, anyone?). Plus, snacks can deliver the nutrients you need to power you through that afternoon slump or give you the fuel you need to hit the gym at the end of the day.
Choosing a nutrient-dense snack doesn’t just boost your energy levels in the short term. It can also positively impact your long-term health, especially your heart health and blood sugar. For instance, one study found that people who tended to nibble on less-nutritious snacks had higher triglycerides and fasting insulin levels and were more likely to be insulin resistant overall. They also reported greater levels of hunger. Snack timing may also be important, as the same study found those who snacked earlier in the day versus late at night tended to choose healthier snacks.
We already talked about how it’s beneficial to choose snacks that provide a balance of carbohydrates, protein and healthy fats plus fiber to properly fuel you until your next meal. However, if you want to take it a step further, try to incorporate snacks that also contain vitamins and minerals that help power metabolism (aka energy production) on a cellular level. Specifically, research shows that reaching for foods containing B vitamins, iron, magnesium and zinc may increase energy levels and reduce fatigue. And a nut-containing snack is a tasty way to get them in one convenient shot!
The Bottom Line
Does an afternoon slump have you yawning? While caffeine may be a tempting solution to power through the rest of your day, a well-balanced snack will keep you energized longer. One snack that’s sure to hit the restart button: Southern Grove Cranberry Nut On the Go Trail Mix at Aldi. This energy-boosting snack is filled with a hearty combo of carbohydrates, protein and healthy fats, and it contains digestion-slowing fiber to keep energy levels steady.
Plus, it’s conveniently packaged in single-serving packs, so you get just the right amount of fuel. Don’t have an Aldi nearby? No problem. Whip up your own healthy, homemade trail mix. Like our Aldi favorite, it’s packed with energizing peanuts, almonds and dried cranberries. And it takes just five minutes to toss together. Either way, you’ll score the fuel you need to keep going strong throughout the day!
