snacks and meal ideas to keep you healthy and energized in 2025.

daily food choices for your unique lifestyle.

The secret to staying energized, healthy, and feeling your best starts with the choices you make at every meal. Fueling your body with nutritious, whole foods to boost your immunity, prevent disease, and improve your overall health.

Nutrient-dense foods include macronutrients, such as proteins, carbohydrates, and fats—essential for providing energy and hormone balance—and micronutrients, such as vitamins and minerals—which protect and promote bodily functions.1

Tailoring your diet to your lifestyle and unique needs ensures you and your family thrive at every stage of life.

1
https://www.niehs.nih.gov/health/topics/nutrition#:~:text=Nutrients%20give%20your%20body%20energy,and%20functions%20in%20the%20body.

maintaining your energy on the go:

Here are some high-protein snacks that are quick energy boosters you can grab on your way to the office, next game, or back to school.

1. Greek yogurt. Add berries for extra antioxidants.

2. Trail mix. Keep chocolate and dried fruit to a minimum to make this healthier.

3. Edamame. Packed with protein and fiber, it’s ideal for curbing hunger and maintaining focus.

4. Hard-boiled eggs. Great for meal prepping ahead of time, so you always have protein on hand.

Nuts, cheese, jerky, roasted chickpeas, and veggie sticks with peanut butter are also high-protein options that are portable, easy to eat, and full of healthy macro and micronutrients to keep your energy levels and moods balanced.

revitalize your health—nutrient-dense foods for managing chronic conditions:

Whether managing a chronic condition like hypertension, diabetes, or depression, choosing high-nutrient foods each day can help you keep your blood pressure, blood glucose levels, and moods stabilized.

1. Leafy greens (spinach, kale). Rich in potassium and magnesium. Help lower blood pressure.

2. Fatty fish (salmon, mackerel). High in omega-3s. Beneficial for heart health and mood regulation.

3. Berries. May help reduce inflammation and improve mood.

4. Nuts and seeds. Offer healthy fats and minerals that support overall cardiovascular health.

Fiber and omega-3 help support your heart, brain, and bone strength.

nurturing your family’s development with smart snacks:

Keeping healthy, convenient snacks on hand for the whole family ensures kids have quick, energy-boosting options, helping them avoid sugary and processed foods during their busy days.

1. Apple slices with almond butter. Rich in fiber, vitamins, and healthy fats for sustained energy.

2. Carrot sticks with hummus. Packed with beta-carotene and protein for eye health and muscle development.

3. Whole grain crackers with cheese. Packed with beta-carotene and protein for eye health and muscle development.

4. Homemade trail mix. Packed with beta-carotene and protein for eye health and muscle development.

Kids also love smoothies. This recipe is a tasty way to get their veggies and protein in with yogurt, berries, honey, and a little fresh spinach.

If you have questions about the type of diet that’s right for you or health issues you feel may be related to your diet, talk to an MD Live board-certified doctor in minutes. Explore our blogs for more health tips and information.

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