Snacks to keep you active and energized

Image courtesy of Family Features

Whether you’re out on the golf course, going for a jog, or running errands all day, feeling hungry can make it hard to be at your best. Healthy snacks, however, can keep you fueled and focused.

Having nutritious snacks on hand is a smart way to go, but it’s challenging to find a snack that tastes great and can be easily tucked away in a sports bag.

“A healthy snack like almonds can give you the satisfying crunch and punch you need to lead an active life,” says Robert Yang, R.D. and founder of The Performance Lab. “They’re portable and packed with nutrients.”

A handful of almonds can be an active person’s best friend:

  • They’re not only cholesterol-free, but also have protein, fiber and unsaturated fats.
  • A single serving, which is about 23, makes a great snack, providing 13 grams of unsaturated fat, only one gram of saturated fat, six grams of protein and three-and-a-half grams of fiber.
  • Almonds are also rich in vitamin E, an excellent source of magnesium and manganese, and a good source of fiber, copper, phosphorous and riboflavin.

When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin.

“Not matter what sport you’re playing, or how busy you are, feeling energized helps you perform better,” says pro golfer D.A. Points.  “I always keep a stash of almonds in my golf bag for a quick snack.”

Whole almonds are the perfect snack to sustain energy throughout the day, and can be enjoyed in a number of different ways: seasoned, spiced, roasted, glazed and plain.

Here are some delicious – and nutritious – ways to enjoy an energizing snack:

  • Make your own Honey-Roasted Almonds with soy sauce, honey, orange peel, garlic and ginger.
  • Combine chocolate and almonds in a Backpacker’s Superbar you can take with you to the golf course or anywhere.
  • Try this Almond Crunch Granola, with rolled oats, coconut, cinnamon, honey and toasted almonds. Put some into a snack-sized zip top bag for an anytime energizer.

For additional energizing snacking tips, and to create your own custom snack mix with the Almond Snack Generator, visit

Almond Crunch Granola

This granola is packed with good ingredients, as well as vitamin E. It’s also low in sodium. Eat a handful or sprinkle it on berries or yogurt.

Servings: 12


1 cup slivered almonds, toasted*
2 ½ cups rolled oats (either old-fashioned or quick cooking)
1 cup flaked coconut
3/4 teaspoon cinnamon
1/2 cup honey
1/4 cup almond or vegetable oil


Preheat oven to 350° F. Combine toasted almonds with oats, coconut and cinnamon. Whisk honey with oil and drizzle over almond-oat mixture, tossing to mix well. Bake 30 minutes, stirring occasionally. Remove from oven, loosen with spatula and cool.
*To toast almonds: Spread almonds in a single layer in shallow pan. Place in cold oven, toast at 350 ° F, 9-11 minutes, stirring occasionally, until lightly toasted. Cool on counter.

Created by Almond Board of California (Family Features)


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