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Fatigue happens to all of us. Whether it’s after a restless night’s sleep or a mid-afternoon slump, coffee, sugar and energy drinks can feel like the easy answer. Unfortunately, that quick fix is also a quick way to crash. The good news is that there are plenty of healthy options with staying power that can amplify your energy.

Focus on foods with protein, fiber and complex carbohydrates that will take longer to digest and therefore extend your energy. Mix and match energizing snacks like Greek yogurt and berries or cottage cheese and bananas. Drinking lots of water can also help � even mild dehydration can leave you feeling weary.

One 8-ounce cup of coffee in the morning is perfectly fine but skip the refills and opt for one of these 10 energy boosters recommended by Sandra Hunter, RD, a clinical nutrition manager at »ªÌå»á.

1. Nuts

In addition to having energy-extending protein and fiber, nuts are a good source of magnesium, potassium and calcium � essential minerals that refuel your electrolyte supply. A handful of almonds at snack time can keep you going during a long afternoon.

Fun fact: Even though “nuts” is part of its name, peanuts are not nuts. They are legumes in the same family as beans, lentils and peas.

Tip: Choose walnuts for a boost of melatonin, the chemical your body releases at night to regulate your circadian rhythm (body clock). Other healthy nuts to reach for, according to Hunter, are almonds, pistachios, cashews, pecans, macadamia nuts, Brazil nuts and hazelnuts.

2. Fruit

Satisfy your sweet tooth while also giving your body a boost of energy with the complex carbohydrates in fruit. Melons (watermelon, cantaloupe and honeydew melon) are a particularly good choice. Their high water content keeps you hydrated, which supports your energy levels.

Fun fact: One cup of cantaloupe has more potassium than a medium banana.  

Tip: Add fresh berries to green salads and salsas for a sweeter flavor profile.

3. Yogurt

Complex carbs and protein are one of the most nutritious pairings you can eat. This combination can be found in Greek yogurt or Icelandic yogurt (skyr), which slows digestion for more sustained energy.

Fun fact: A single serving (6 ounces) of Greek yogurt has more protein than a large egg.

Tip: Choose yogurt with no or less sugar added and sweeten with fresh berries or other cut-up fruit.

4. Cheeses and Milk

Spreadable cheeses like ricotta, goat cheese and cottage cheese, along with low-fat milk, can be part of an energy-boosting snack. Similar to yogurt, the protein found in these dairy products keeps you energized longer.

Fun fact: Milk is the official state beverage in .

Tip: Drink milk after exercise. that it provides a combination of carbohydrates, protein, electrolytes and water, which can aid in rehydration, muscle repair and recovery.

5. Edamame (Immature Soybeans)

Fiber, protein, complex carbs and healthy fat are all present in this slowly digested, energy-amplifying snack. While typically served in pods like green beans or snap peas, edamame are eaten by extracting the beans. The pods are tough, fibrous and hard to digest. To get the most nutrition from edamame, avoid seasoning it with table salt or sodium-packed sauces.

Fun fact: Edamame is a “complete protein,” meaning it contains all nine essential amino acids.

Tip: Boil edamame pods in low-salt vegetable stock for added flavor.

6. Whole Grains

Whole grain foods are high in fiber and have excellent nutrient content. To find them on grocery store shelves, look for the words “whole grain” at the beginning of a product’s list of ingredients. Common whole grain snacks include popcorn, corn tortillas, whole wheat bread and crackers. “Whole grains offer many health benefits including improved digestion, reduced risk of heart disease, stroke and type 2 diabetes, better weight management, and they potentially lower cancer risk,” says Hunter.

Fun fact: Every whole grain kernel (like brown rice, quinoa, whole wheat flour) has three parts: the bran, germ and endosperm.

Tip: Try pairing a spreadable protein, such as nut butter or hummus, with a whole grain.

7. Lentils

With their combination of protein, complex carbs and fiber, small-but-mighty lentils provide a big boost to your energy and health. And they cook in a fraction of the time it takes to make beans.

Fun fact: In the United States, Montana is the top producer of lentils.

Tip: Make a crunchy roasted lentil snack by placing pre-cooked lentils on a baking sheet, drizzling them with olive oil and baking at 320 degrees Fahrenheit for 20 minutes. Sprinkle with garlic, cumin, chili powder or your favorite spice for flavor.

8. Eggs

Like edamame, eggs are a complete protein. Their high-quality protein and healthy fats digest slowly, helping maintain your blood sugar levels.

Fun fact: The advises eating one whole egg daily for individuals with normal cholesterol levels.

Tip: If you plan to save cooked eggs or egg dishes as a snack for later, refrigerate them promptly and make sure they reach an internal temperature of 165 degrees Fahrenheit when reheating.

9. Kale

Need a 2 pm snack that will keep you powered up until dinner? Make a small, mid-day kale salad and top with a handful of chickpeas, your favorite chopped vegetables and balsamic dressing. Why? Because kale is a good source of fiber, which aids digestion and helps you feel full. It’s also dense with nutrients like vitamins A, C and K as well as vitamin B6, which helps convert food into usable energy. Kale’s protein, magnesium and potassium are also important for energy.

Fun fact: Kale doesn’t just come in dark green. There are purple, red and bluish-green varieties, too.

Tip: Make snackable kale chips by removing the ribs from kale leaves, then rinsing and drying them well. (If too much moisture is left in the leaves, they won’t bake to a crisp.) Toss the kale with olive oil for a very light coating. Place each leaf on a baking sheet and sprinkle with seasonings like cumin, chili powder, roasted red pepper flakes, garlic powder or any other seasonings you prefer. Bake at 300 degrees Fahrenheit for 15 to 20 minutes, or until the edges are brown and crispy.

10. Tea

Try a cup of tea to boost your energy. “Black and green tea contain the amino acid L-theanine, which can contribute to feelings of alertness and focus without the jitters sometimes associated with caffeine,” says Hunter. L-theanine is believed to promote a relaxed yet alert mental state.

Fun fact: Black, green, oolong, white and yellow teas all come from the same plant, Camellia sinensis. The difference between the teas is how they are processed.

Tip: Add chopped mint leaves or a slice of lemon to your green tea to add more natural flavor dimension.

Snack Recipes

Here are five easy recipes for energy-boosting snacks:

Yogurt, Berry and Bran Parfait

Ingredients:

• 1 cup of low-fat regular or Greek yogurt (plain, or low in added sugar)
• 1/2 to 1 cup of berries
• 1/3 cup of bran cereal (high fiber, low added sugar)
• Optional: cinnamon, nutmeg, vanilla extract

Instructions:

1. (Optional) In a separate bowl, mix spices or vanilla extract into the yogurt.
2. Pour half of the yogurt in a bowl.
3. Add half of the berries and half of the bran cereal on top of the yogurt.
4. Pour the remaining yogurt on top of the cereal.
5. Top with the remaining berries and cereal.

Avocado Toast

Ingredients:

• 1 slice of whole wheat bread
• 1/4 avocado
• Toppings such as fresh herbs (basil, cilantro or parsley are good options), sliced cherry or plum tomatoes, sliced hard-boiled egg or hot sauce

Instructions:

1. Toast the slice of whole wheat bread.
2. Mash the avocado and spread it over the toast.
3. Add toppings.

Whole Grain Pizza

Ingredients:

• 1 whole grain tortilla
• Tomato sauce to taste
• 1 ounce of low-fat mozzarella cheese
• Toppings such as chopped up onions, bell peppers, tomatoes and olives

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Line a baking sheet with foil. Put the tortilla on the foiled baking sheet.
3. Spread sauce over the tortilla. Top with cheese and toppings.
4. Bake for 5 to 10 minutes or until done.

Greek Toast

Ingredients:

• 1 whole wheat English muffin
• 2 tablespoons of hummus
• Diced tomatoes, chopped cucumbers and olives
• 1/4 cup reduced-fat feta cheese

Instructions:

1. Slice and toast the whole wheat English muffin.
2. Top the toast with the hummus.
3. Sprinkle the feta cheese and other toppings on the hummus.

5-Minute Greek Salad

Servings: 6

Ingredients

• 2 cups chickpeas
• 1 medium cucumber, peeled and sliced
• 1 medium green bell pepper, chopped
• 1 medium onion, sliced
• 6 cherry tomatoes or 1 tomato, chopped
• 1 cup parsley, chopped
• 4 ounces reduced-fat feta cheese
• Juice of 2 lemons
• 2 tablespoons extra virgin olive oil
• 2 teaspoons Italian seasoning

Instructions

1. Combine the chickpeas, cucumber, green pepper, onion, tomatoes, parsley and feta cheese in a bowl.
2. Add the lemon juice, extra virgin olive oil and Italian seasoning.
3. Combine well with a spoon.