Eat to beat fatigue

When that afternoon slump strikes, a cup of coffee and a sugary snack may seem like the perfect picker-upper. But experts say they're not your best option. "Your body processes the caffeine and sugar too quickly," warns Franca B. Alphin, a clinical associate at Duke University. You may feel an immediate surge of energy, but it's not sustained. The best ways to fend off fatigue all day: Stay hydrated by drinking at least eight 8-ounce glasses of water, and keep one of these five easy-to-grab snacks handy, each of which contains 200 calories or less.

No. 1 — Yogurt

Eight ounces of yogurt is an excellent source of essential B vitamins (including B6 and B12), which your body needs to convert other nutrients into energy. "Buy low-fat plain yogurt instead of the nonfat fruit-on-the-bottom kind, which often contains too much added sugar," advises Alphin. Craving something sweet? Add fresh berries or dried fruit; the added fiber is digested slowly, making the energizing effect last even longer.

No. 2 — Bran Muffin

A medium bran muffin (about the size of a large plum) fuels your body with complex carbohydrates, which provide longer-lasting energy than simple carbs like sugar. Plus, bran is a good source of magnesium, a mineral your body uses to convert carbohydrates into energy. But watch out for those ever-popular jumbo muffins — just one can contain as many as 600 calories and 24 grams of fat.

No. 3 — Hard-Boiled Egg

Egg whites are an excellent source of protein, which supplies you with a steady stream of energy. And don't toss the yolks, especially if you need a lift. They offer an extra dose of B vitamins. Add some flavor with a dash of salt and pepper or a smear of mustard.

No. 4 — Peanut Butter

Peanut butter is packed with both magnesium and protein — two excellent reasons to keep a jar stashed in your desk for those afternoon emergencies. (Be sure to buy the all-natural, low-sugar kind.) Spread a tablespoon or two on a celery stick, pretzel or banana for a quick snack.

No. 5 — Trail Mix

Made with dried fruit, assorted seeds and nuts, trail mix is loaded with iron (too little of this important mineral results in fatigue, weakness and headaches). Trail mix also provides complex carbs, protein and natural sugars for a complete energy source. Find a low-sodium, low-fat combo you like, or make your own by combining your favorite low-sugar whole-grain cereal (like Cheerios), dried apricots, cherries or bananas, raisins and a handful of nuts and pumpkin seeds.