6 energy-boosting foods to combat the sleepies

>>> this morning on "eat smart today," energy -boosting foods. now, if you find yourself snacking throughout the day, the foods you select can make the difference between feeling high energy or energy deprived. sarah bedwell is a registered dietician and nutrition blogger for "self" magazine. good morning.

>> good morning.

>> good to have you here.

>> good to be here.

>> important to pick your calories wisely, you say, to have a really high energy day, right?

>> yes, exactly. calories give us energy . we need to eat something every four hours or so, so smart snacks are very important, and so that's what i've brought with me today.

>> okay. let's get to a bit of the great choices, roasted edamame, packed with protein.

>> yes. you have them sort of how they come, and they simply thaw them out and they are like that. got a great snack here.

>> if you roast them in the oven like 425, a little olive oil and a little salt and pepper , nice crispy exterior and chewy interior and what's great in them is they are high in mag newsium. if you don't get enough magnesium your body produces more lactic acid and that's the same stuff produced after an intense workout that makes you feel tired and sore. if you are feeling tired all the time, you may not be getting enough magnesium

>> i love this recipe right here, so many love deviled eggs , packed with fat and calories, a way to make them healthy and packed with protein as well.

>> i'm from nashville and down south deviled eggs are a must have.

>> every party.

>> every party, every picnic. the bad news is they are high in saturated fat from all the mayo. i've lightened it up. i call my eggs angel eggs, nothing devilish about it. swapped out the mayo for a mixture of hummus and-in-the-non-fat plain greig style yogurt. it will taste great, which is important, but it provides an energy boosting carbo of-s from the hummus for quick energy and then you have the protein and yogurt which sustains that energy all afternoon.

>> and the protein and the hummus, great.

>> a little bit of everything.

>> this avocado is your cheesy tropical avocado. could theage cheese and pineapple.

>> if you want to take a little vacation during the snack day, half an avocado and cottage cheese with pineapple. it's high in b vitamins . it helps convert the-s our body eats into energy to use.

>> eating too much avocado can be a bad thing.

>> portion control is even important in the healthy snacks, too.

>> a great stuffed pep we are lentils.

>> totally.

>> this is something you make ahead on the weekend and pop into the microwave any time you need an energy -boosting snack.

>> the red peppers are great even with salsa, right.

>> and we're running out of time . water here, but if you want to jazz up your water a little bit, you say spa water.

>> i went on a spa weekend with some girlfriends and they had the water infused with fresh herbs, refreshing and hydrating.

>> and real quick, dessert.

>> we freeze a banana, blend it up and this is guilt-free ice cream . high in fiber so it keeps our energy level stable.

>> thanks so much.