Nuts, Yogurt, or Chips - Which to Choose for Energy?

In modern life, where regular meals are no longer a guaranteed part of daily routine, snacks have taken on an increasingly important role. However, this role can quickly become complicated. Between what should be a sensible mid-meal break and what is merely automatic snacking out of habit, there lies a considerable difference. As our nutrition expert Mojca Cepuš emphasizes, understanding the purpose of a snack is key. “The boundary is where a snack loses its meaning. If we eat it because we’re genuinely hungry or need energy for work or training, it’s sensible. But if it’s due to long hours, stress, or just a habit, we’re talking about unnecessary calorie intake.” A core principle of contemporary nutritional advice is to treat each snack as part of the overall meal plan. “Even liquid snacks aren’t exceptions,” warns the expert. When a snack becomes an integral part of one's diet, it’s easier to plan and compose it more effectively. Health isn’t simply about quenching hunger, it’s about actually nourishing the body. “It must contain macronutrients, vitamins, minerals, and other beneficial substances. Ideally, it should be as simple, raw, and made from whole ingredients as possible,” she adds. Fruits, nuts, seeds, yogurt, or a simple salad with leafy greens are therefore better choices than industrially processed foods. “The closer a food is to its natural state, the healthier the choice,” she explains. Snacks on the go often involve hasty decisions. While gas stations, kiosks, and vending machines offer a wide variety of snacks, not all are equally suitable for maintaining energy and well-being during travel. “The most common mistake is impulsive selection, without thinking about why we’re eating,” says the nutritionist. Often, we believe we're hungry, but in reality, we might be stressed, tired, or simply craving something sweet. For longer trips and excursions, the nutritionist recommends simple snacks that can be prepared at home or purchased in advance. Apples with a handful of walnuts, Greek yogurt, fresh fruit, or high-quality raw protein bars provide sustained satiety and steady energy flow. This helps avoid sudden drops in concentration and fatigue, which often follow sugary snacks. When choosing energy or protein bars, some caution is necessary. “If made from rolled oats, nuts, dates, and quality protein sources, they can serve as a substitute for a smaller meal. However, portion size matters, usually two portions are needed,” explains the expert. It’s also crucial not to forget adequate fluid intake, as dehydration is one of the most common causes of fatigue during travel. Recognizing a good snack involves looking at its composition. A healthy snack has a clear ingredient list, free from hidden sugars and unnecessary additives. On the label, the first items should be nuts, seeds, fruits, or a quality protein source. The portion should be moderate, and the snack should be eaten due to actual hunger or energy needs, not out of habit or boredom. The label serves as a reliable guide, while a shorter list of ingredients usually indicates a better choice. Healthy moderation is essential even with nuts and dried fruit, which are often considered self-evidently healthy. “A handful of mixed nuts, around 30 grams, makes for an excellent snack. That amount typically contains approximately 188 calories, 5 grams of protein, 18 grams of fat, 5.5 grams of carbohydrates, and 2.6 grams of fiber,” says the expert. She adds that it’s best if these are unsalted and unprocessed. If paired with a small amount of dried fruit, the snack provides balanced energy, offering the body fiber, healthy fats, and stable blood sugar levels. It’s also noted that about 30 grams of nuts and 15 grams of dried fruit together contain roughly 230–240 calories, approximately 5–5.5 grams of protein, 17–18 grams of fat, 16–18 grams of carbohydrates, and over 3 grams of fiber. Protein plays a particularly important role here. “Especially when a snack replaces a meal.”