Best Healthy Snacks to Boost Energy & Increase Concentration


I am a big foodie, but generally on a daily basis I am good with what I eat. I eat breakfast; typically cereal or some toast, I have a packed lunch with your generic lunch-style foods and tasty snacks to get you through the day, and I make myself a decent evening meal from the likes of Spag Bol, Jacket Potatoes, Avocado & egg salads and of course my favourite, Scampi & Chips. Although I have a somewhat healthy lifestyle, I of course eat the crap stuff too; biscuits, cake (and lots of it), chocolate, crisps, caffeine, you name it, I have it.

However, I am fully aware of my sugar and caffeine intake and know it could be reduced significantly and I know I’d benefit from doing this too. But sometimes it is difficult when you need that quick pick-me-up to get you through the afternoon as you start to slump. Therefore, I’ve done my research and looked for the best healthy foods that will give us that boost of energy we need:

An apple a day keeps the doctor away, so they say. They’re high in fibre, which means they’ll take longer to digest, giving you a kick of energy which will last longer in comparison to many other fruits.

This delicious yellow fruit is one I eat daily without failure. There’s been times where I leave the house for work and run back because I forgot my healthy snack. Dedication at its finest. They are composed mainly of sugars and fibre, which will give you that boost of energy you were hoping for but whilst remaining healthy.

Not everybody’s cup of tea, but it doesn’t taste as bad as you may think. The smell is slightly off putting when steamed in my opinion, but it’s full of iron which plays a key role for energy production in the body.

In order to improve your concentration, you should consider these simple drink and meal options:

For breakfast I usually opt for a bowl of bran flakes or make myself a smoothie containing: 2 bananas, an apple, a handful of frozen berries, a handful of spinach and some cranberry juice. Either of the two is enough to carry me through to lunch. However if you know it’s going to be a busy day that may involve skipping lunch altogether, you could take in a small porridge pot to eat whilst replying to emails and sorting out the day’s agenda.

This is extremely  important to firstly prevent dehydration. Amongst the copious mugs of tea I have throughout the day, I make sure I’ve filled a litre bottle of water to sit in front of me. Although I drink lots of tea throughout the day, this also makes me very dehydrated. Drinking plenty of water is what helps our bodies and brains function properly.

Are you stressed? Whether it’s work, family, or life in general there are some great foods out there to help reduce stress:

Although this is one of the vegetables that is fairly expensive to buy, it is full of vitamin B. So when you’re feeling the strain from whatever may be worrying you, asparagus will help you keep your cool. Plus you can mix it up a little and wrap it in a little bit of bacon, sprinkle with pepper and pop it under the grill for a couple of minutes and hey presto! You have a quick and delicious snack.

These are a great source of vitamin C which is known to help relieve tension. The best part, they taste great too!

There are so many habits you can change for the better by swapping sugary treats like cake and chocolate, for a handful of berries or other fruits. You’ll still get the energy you need, but instead these will contain natural sugars and still taste great. Another helpful post I recently created features my 5 tips to help you sleep better.


Image Source


  • I really love spinach, it’s great to throw into scrambled eggs for an added boost!

    Sarah 🙂
    Saloca in Wonderland

    • Scamp1Chip5

      Ooh, I never thought above having it with egg in all honesty! I usually throw it in with some sort of pasta dish, I may have to give that a go!
      Kayleigh x

    • Absolutely! I even throw it in a smoothie sometimes – doesn’t add to the taste and nor does it make it look pretty, but at least I know I’m getting what I need!
      Kayleigh x

  • sara mcavoy

    I’m always drinking a ton of water and eating berries at my work desk. They definitely help!

    • Scamp1Chip5

      I wish I was better at drinking lots of water, sometimes I only manage 1 litre thorughout the day! Terrible, I know.
      Kayleigh x

    • I need to follow in your footsteps! I need to start taking more snack boxes to work full of fruits to eat!
      Kayleigh x

  • My caffeine intake is off the charts right now. Guess it comes with having a new born! I love all these tips. I can’t wait to make some improvements to my diet over the next few weeks, as soon as I can get a decent nights sleep!

    Roxie | The Beautiful Bluebird

    • Scamp1Chip5

      Congratulations on your new addiction to the family! Yeah I used to drink heaps of the stuff, and although so tempting to just keep drinking it, I could definitely see the difference to my mood, energy and body once I stopped!
      Kayleigh x

    • I don’t blame you with the caffeine! I suppose it’s all about just knowing when you need to it and comparing that to when you drink it because you think you need to haha! That’s my problem!
      Kayleigh x