For busy people, snacks provide a source of fuel when blood sugar dips and concentration wanes. Fading energy and hunger can hit you anywhere at the mall, in your car, or at the movies. A small snack of fruit, nuts, yogurt, smoothie or an energy bar will help tide you over until the next meal. To boost your blood sugar and keep it relatively stable until mealtime, snacks should provide carbohydrate, protein and a little fat. Low glycemic foods such as apples, pears, nuts, legumes, whole grains, yogurt and smoothies are digested and converted to blood sugar slowly. As a result, the body gets a more balanced release of energy rather than a quick burst.
Snacks are also an important way for growing children and adults to meet daily calorie and nutrient needs. Nutrient dense, low-glycemic snacks include fruit and almonds, yogurt with a piece of fruit, a cup of bean soup, smoothie, whole grain crackers and tuna, raw vegetables or an energy bar. The average adult needs about 2,000 calories and no more than 65 grams of fat, 20 grams of saturated fat and 2,300 milligrams of sodium per day.