When you’re tired, it’s tempting to reach for caffeine, sugar, or a “bad carb” snack, like chips. Problem is, you’ll end up with a sugar crash eventually, and you’ll just reach for more, leading to a cycle of fatigue, weight gain, and other health problems.

Make sure to have a few healthy, energy-boosting snacks on hand at all times, especially in the late afternoon when the energy lull is the worst – to give you the right kind of energy boost, quickly.

1. Greek Yogurt with Nuts or Seeds
There’s something legit about this trendy food: Protein packs an energy punch, and Greek yogurt has twice as much protein as traditional yogurt.  Top your yogurt with nuts or seeds, which help stabilize blood sugar levels and give a boost of protein and fiber.

2. Veggies and Hummus
Hummus, made from chickpeas, has a healthy combination of protein and good carbohydrates to fuel your energy levels.  Pick a hummus with as few ingredients as possible, to avoid added oils or additives. Eat a small portion with cucumbers, bell peppers, carrots, celery, and other veggies for fiber, nutrients, and water for a nourishing pick-me-up.

3. Peanut Butter
Containing loads of fiber, protein and good fats, peanut butter is a nutrition powerhouse.  This healthy snack also provides a feeling of fullness long after eating it.  It’s also a winning spread on celery, apples, or whole wheat crackers.

4. Energy Bars (But Read the Labels)
Commercial energy bars can provide a boost of much needed fuel, but you have to go for energy bars that are low in added salt and sugar and high in natural ingredients.  Probar energy bars and snacks contain fruit, nuts, and energy-inducing ingredients such as acai, goji and chia.  Clif and Kind bars are also healthy energy bar options.

5. Hot Water
Water makes up a majority of the fluids within the human body, which includes your blood.  If you are dehydrated, the blood thickens and has a harder time getting to your cells and organs, resulting in feeling of fatigue.  Coffee is a reflex go-to, but try giving yourself a cup of hot water instead (maybe with lemon). It’ll mimic that comfortable afternoon coffee feeling, and you’ll feel de-stressed by the warmth and energized by the impact of hydration.

Grab these goodies and keep them close. Your body and energy levels will thank you.