We all know the feeling: irritable, unfocused, or just a bit down.
The right snack can actually lift your mood and keep you energized - without the sugar crash.
Here are 10 snack ideas that nutrition experts recommend to snack your way to a better day.
Dark chocolate
Dark chocolate with at least 85 % cocoa is packed with polyphenols, which act as antioxidants that help reduce stress and anxiety.
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Plus, flavonoids help lower inflammation, and magnesium, iron, and fiber all support your body’s mood balance.
Berries
Berries, like blueberries, are loaded with anthocyanins, which offer anti-inflammatory benefits for your brain and body.
One study showed that both kids and adults experienced better moods shortly after eating blueberries. So grab a handful when you need a quick pick-me-up.
Bananas
Bananas are an easy snack that can help your body make serotonin, dopamine, and GABA thanks to their vitamin B6 content.
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For extra protein and healthy fats, pair a banana with peanut butter or whole grain toast.
Popcorn with nutritional yeast
Craving something crunchy? Popcorn sprinkled with nutritional yeast gives you a cheesy, nutty flavor along with a vitamin B12 boost.
B12 is key for mental clarity and can help prevent depressive symptoms, while popcorn itself provides B vitamins, fiber, and complex carbs for steady energy.
Edamame with salt
Edamame is full of protein and fiber that keeps you feeling full and your energy stable.
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They’re also a good source of tryptophan, magnesium, and iron. And don’t skip the salt - sodium helps maintain fluid balance and supports mental clarity.
Greek yogurt with toppings
Greek yogurt is a protein-rich snack that pairs perfectly with toppings like granola, berries, almonds, walnuts, chia seeds, or pumpkin seeds.
Pumpkin seeds in particular contain tryptophan, a serotonin precursor, plus magnesium and zinc that help regulate mood.
Fruits and veggies
Eating more fruits and vegetables is linked with higher happiness, life satisfaction, and lower risk of depression and anxiety.
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Add colorful veggies like bell peppers or carrots alongside your fruit for an extra mood lift.
Nuts
A handful of nuts - like walnuts or almonds - adds healthy fats, protein, and fiber to your day. They help stabilize blood sugar, which keeps mood swings in check.
Chia seeds
Sprinkle chia seeds on your yogurt or smoothie. These tiny seeds are packed with omega-3s, fiber, and protein that support stable energy and better mood balance.
Whole grain toast with toppings
A quick slice of whole grain toast gives you complex carbs to help keep your blood sugar steady.
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Top with avocado, eggs, blue berries or banana for a snack that combines fiber, protein, and healthy fats to boost your mood.
This article is based on information from Real Simple.