- Organic Freeze-Dried Berry Medley is one of the best snacks to buy at Trader Joe’s for an energy boost.
- It contains natural sugar and fiber, providing both an immediate and a steady supply of energy.
- Sleep, regular physical activity and maintaining a balanced diet are key for fending off fatigue.
Take a stroll down the aisles of Trader Joe’s, and you’ll see that there’s no shortage of snacks—from fresh fruit and vegetables to bean-based dips and unique trail mix blends. However, when it comes to boosting energy levels, not every snack is up for the task. That’s where Trader Joe’s Organic Freeze-Dried Berry Medley comes in.
Containing a blend of freeze-dried blueberries, raspberries and strawberries, this shelf-stable medley is both nutritious and convenient, making it a good option whether you’re snacking at home or on the go. “Trader Joe’s Freeze-Dried Berry Medley is packed with natural sugar, fiber and antioxidants, making it a quick and portable energy boost that may help support blood sugar stability and brainpower,” says Caroline Thomason, RD, CDCES. Here, dietitians explain why Organic Freeze-Dried Berry Medley is the No. 1 snack to buy at Trader Joe’s for an energy boost, along with other tips for keeping energy levels high.
How Trader Joe’s Organic Freeze-Dried Berry Medley May Give You More Energy
Contains Natural Sugar
Carbohydrates are the body’s preferred energy source, and some carbohydrates—especially sugar—are digested more quickly than others. This berry medley contains 29 grams of carbohydrates per bag, including 16 grams of natural sugar for a quick boost of energy.
Sarah Currie, M.S., RDN, CDN, a personal trainer, notes that carbohydrates, especially ones that are digested quickly, are key for energizing your workouts. “When carbohydrates are eaten, they are broken down into smaller molecules that [provide] fuel for cells. Shortly after eating carbohydrates, the pancreas secretes insulin—the hormone that helps get glucose (a form of sugar) into cells for energy … Glucose is the primary fuel for your brain, and carbohydrates give your muscles energy so you can have effective workouts or training sessions.”
Naturally Rich in Fiber
Berries are an excellent source of fiber, even when freeze-dried. One bag of Trader Joe’s Organic Freeze-Dried Berry Medley provides 9 grams of fiber, or 32% of the Daily Value. Fiber plays numerous roles in overall well-being, supporting digestive, heart, brain and metabolic health. Yet, it’s estimated that more than 90% of U.S. adults are falling short of reaching their daily fiber goals.
Currie notes that another benefit of fiber is that it slows the absorption of sugar into the bloodstream, helping to prevent rapid rises and falls in blood sugar that can leave you feeling sluggish. Instead, fiber-rich foods, like this berry medley, can help provide a steady supply of energy.
Contains Antioxidants and Potassium
Berries are known for containing polyphenols—compounds with potent antioxidant effects. Besides increasing your risk of certain diseases, chronic inflammation may also contribute to fatigue. While antioxidants don’t directly affect energy levels, they may have an indirect effect by helping to protect against inflammation and oxidative stress.
Similarly, this snack may also help ward off fatigue by providing 6% of the Daily Value for potassium per bag. Not getting enough potassium in your diet can lead to fatigue, as well as a host of other symptoms like constipation and muscle weakness.
Convenient, Portable and Versatile
A serving of fresh fruit is equally nutritious, but sometimes it’s helpful to have an option that won’t go bad (or get bruised) when tossed in a bag or stored in your desk drawer. In addition to being shelf-stable, this freeze-dried medley is packaged in a resealable bag, so there’s no need to polish it off in one sitting if you don’t want to. “Add this berry medley on top of oatmeal or even as part of your dessert,” recommends Currie. Of course, you can also consume it by the handful.
What to Look For in an Energy-Boosting Snack
The best energy-boosting snack is one that contains a mix of fiber and natural sugars. While natural sugar provides a quick boost of energy, fiber helps to slow the absorption of that sugar into the bloodstream for more sustainable energy. For longer-lasting energy, it’s also a good idea to choose a snack with protein and healthy fats. Although Trader Joe’s Freeze-Dried Berry Medley is low in fat and protein, Thomason adds that it can easily be paired with foods that are higher in these nutrients, such as cottage cheese, a hard-boiled egg or a handful of nuts. “Berries are a nice, easy addition to almost any snack or meal,” says Currie.
Other Strategies for Boosting Energy
When it comes to staying alert and energized, your overall lifestyle—including your diet, physical activity level and sleep habits—plays an integral role.
Stay Hydrated
Frequently feeling tired or sluggish? Inadequate hydration may be to blame. Fluid needs vary based on several factors, including sex, activity level, climate and health status. The National Academy of Medicine recommends consuming around 11.5 cups of fluid daily for women and 15.5 cups for men. Water, milk, herbal tea, unsweetened fruit juice, electrolyte drinks and even certain fruits and vegetables can contribute to your daily hydration goal.
A good way to determine if you are adequately hydrated is to check the color of your urine. It should be a diluted lemonade color or lighter. Darker-colored urine can be a sign that you’re dehydrated.
Take Breaks from Sitting
Regular physical activity has immediate and long-term benefits for energy levels. When you move your body, your heart starts pumping, your cells become oxygenated and endorphins are released, helping you feel happier and more energized. What’s more, regular exercise can help build muscle, boost endurance, reduce stress, improve sleep and support steady blood sugar levels.
While we often think of physical activity as going for a run or lifting weights at the gym, simply adding more movement into your day can go a long way in improving energy levels and overall health. Try going for a walk during lunch, taking the stairs instead of the elevator, or simply marching in place at your desk.
Get a Good Night’s Sleep
It may seem obvious, but a lack of sleep and poor-quality sleep can leave you feeling sluggish and lethargic. It can also increase your chances of getting sick, reduce your attention span and affect your mood. Aim for seven to nine hours of sleep and try to get to bed around the same time each night—yes, even on weekends. Avoiding scrolling on your phone before bedtime, wearing comfortable and breathable pajamas and doing a few light stretches can all help you wind down and get a better night’s rest.
Prioritize an Overall Healthy Diet
Eating a diet that contains mostly whole, minimally processed foods—and less ultra-processed ones high in saturated fat and added sugars—is key for staying energized. A good place to start is by boosting your fiber intake, focusing on getting 2 cups of fruit and 3 to 4 cups of vegetables per day. Whole grains, legumes, nuts and seeds are also great options to help you eat more fiber. Just make sure to increase your fiber intake gradually and drink plenty of water to minimize digestive side effects, like gas and bloating.
Meal Plan to Try for More Energy
30-Day High-Protein Mediterranean Diet Meal Plan for More Energy, Created by a Dietitian
Our Expert Take
Organic Freeze-Dried Berry Medley is one of the best snacks at Trader Joe’s for boosting energy levels. The snack contains a combination of natural sugar and fiber for an immediate and sustainable energy boost. Plus, it provides antioxidants and potassium, which may indirectly help to ward off fatigue. For added filling power, pair this snack with Greek yogurt or a handful of nuts to help keep you alert and energized until your next meal.
