Some snacks enhance energy levels, while others leave us feeling depleted. The key to choosing a satisfying snack that will give you energy to burn, is understanding how certain foods fuel energy.

Not all calories are equal. High-calorie processed foods can certainly provide a quick boost, but the result is fleeting and inevitably followed by a low period when blood sugar plummets. Energy-efficient snacks, on the other hand, balance high-quality calories with the nutrients needed to convert calories into enduring energy.

If that’s not enough to appeal to your appetite, consider this: Increased energy naturally improves your mood. Try these five energy-enhancing snacks for a happy high.

Almonds

Almonds are packed with a potent combination of energy-enriching nutrients, including manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2 (riboflavin), and phosphorus.

Magnesium has been called a miracle mineral because of its multifunctional capabilities. In addition to being an essential part of more than 300 biological processes, magnesium aids in the production of energy, supports the immune system, improves sleep patterns, relaxes muscles, relieves stress and anxiety, and boosts mood.

The protein and fiber in almonds stabilizes blood sugar and slows digestion, which helps regulate energy, so you have steady reserves over time. Healthy fats like the kind found in almonds have been found to curb appetite and prevent overeating that can result in weight gain and its accompanying feelings of fatigue.

The fat and fiber in almonds also contribute to a feeling of satiety that helps prevent mindless snacking. For these reasons, almonds and other nuts are frequently recommended as part of a healthy diet for people looking to lose weight.

Spread almond butter on whole-grain crackers, or combine a handful of raw almonds with unsweetened dried fruit for a satisfying snack full of fiber and protein.

Yogurt

Yogurt is full of calcium, phosphorus, protein, tryptophan, molybdenum, and zinc. It’s also a great source of vitamins B2 (riboflavin), B5 (pantothenic acid), and B12 (cobalamin).

Thanks to its liquid-like state, the nutrients in yogurt are assimilated quickly and easily during digestion, which means you get an immediate boost of energy. Yogurt’s high protein content means that energy also has staying power.

Protein-rich snacks like yogurt can even pump up your probability for ditching the pounds. Since protein takes time to digest, you’ll feel satisfied for longer, which means less snacking and fewer calorie splurges throughout the day.

Yogurt also supplies the brain with tyrosine, an amino acid that boosts blood levels of the neurotransmitters dopamine and norepinephrine, resulting in a mood and mental boost. In a number of studies, tyrosine has also been effective at fighting fatigue.

Control your sugar intake by opting for unsweetened yogurt, and up the energy ante by adding chopped walnuts or ground flaxseed — both will add protein and omega-3 fatty acids for extended energy. Sweeten to taste with a drizzle of raw honey or pure maple syrup.

Pineapple

Pineapple is one of summer’s most popular fruits simply because it’s so delicious. But if you want more reasons, look no further. A rich source of manganese, vitamin C, vitamin B1 (thiamin), copper, fiber, and vitamin B6, this juicy fruit is a super snack for fueling energy.

Thanks to high levels of naturally occurring sugar (fructose), dietary fiber, and water, fresh pineapple is nature’s equivalent of a kick in the pants. The carbohydrate-rich fructose breaks down quickly for an immediate energy boost, while the fiber slows digestion for long-lasting results.

Pineapple’s energy-extending capabilities don’t stop there. Manganese and thiamin are both essential in energy production and help metabolize carbohydrates. And the vitamin B6 in pineapple plays a part in converting tryptophan into serotonin in the brain for a natural mood booster.

In terms of energy, digestion is one of the costliest bodily functions. The good news: Pineapple contains bromelain, which contains a number of enzymes that help improve digestion. In addition, eating fluid-filled foods like pineapple can help prevent dehydration, one of the most common culprits of zapped energy.

Water is necessary for every bodily function, including converting calories into energy, and even a slight dip in fluids leads to physical and mental fatigue.

Pair pineapple with protein-rich yogurt or nonfat cottage cheese. The combination of carbs and protein is ideal for stable and enduring energy.

Whole Wheat Snacks

Whole grains, especially whole wheat, are full of essential nutrients that energize both body and brain, including fiber; manganese; magnesium; iron; protein; carbohydrates; and vitamins B1, B2, and B3.

Whole wheat is loaded with energizing B vitamins, which fight fatigue, maintain energy levels, stabilize blood sugar, improve sleep patterns, coordinate nerve and muscle activity, and boost mood.

Simple carbs like white bread and sweets provide a quick surge of energy, but the results are temporary. What’s more, the energy comes courtesy of a spike in blood sugar; once that subsides, you’ll feel depleted and fatigued. The complex carbohydrates in whole wheat, however, are absorbed more slowly, which translates into stable blood sugar levels for hours at a time and gradual, lasting energy.

Carbs are also full of tryptophan, the amino acid precursor to the feel-good chemical serotonin produced in the brain. Too much tryptophan can trigger a spike in serotonin that leads to drowsiness though, so the key is to pick healthy carbohydrates such as whole grain toast, which is full of fiber, to slow digestion and regulate the flow of serotonin. That way, you’ll get a happy mood boost without the drowsiness.

Combining whole grains with protein is a classic energy-extending combination. Try whole-wheat crackers dipped in low-fat cottage cheese, or top whole wheat toast with your favorite sugar-free nut butter.

Edamame

Edamame, or boiled soybeans, are a great pick-me-up because they’re easy to make, easy to transport, and fun to eat right out of the shell. Soybeans are full of nutrients that contribute directly to a boost in energy as well as mood.

A single cup of edamame provides 116 percent of the recommended daily amount of tryptophan, which helps regulate appetite, enhance sleep, and improve mood, three factors that play a significant role in affecting energy levels.

In the same serving, you’ll get 57 percent of the recommended amount of protein, 43 percent of your daily omega-3 fatty acids, 41 percent of fiber, and 49 percent of your daily iron, all important contributors to sustained energy.

Soybeans are also super-rich in molybdenum, an essential trace mineral that helps cells function properly, facilitates the use of iron reserves, aids in metabolizing fat and carbohydrates, enhances alertness, improves concentration, and helps balance blood sugar levels.

All of these functions are crucially linked to the production and sustainability of energy. Molybdenum also helps prevent anemia, a common culprit of iron-deficiency-related fatigue.

Plus, soybeans are packed with folate, a natural mood booster that’s been shown to increase serotonin levels and improve symptoms of depression. Combine half a cup of soybeans with equal parts shredded carrots, presoaked sea vegetables such as hijiki or wakame (two types of seaweed), and a tablespoon of rice wine vinegar for a savvy salad loaded with protein, fiber, minerals, and antioxidants. Optionally, you could top this with a sprinkling of black sesame seeds.