Sample seven snacks that will fire up your energy

It's 4 p.m. after a long day at the office — do you know where your energy is?

Joy Bauer has advice on eating to help everything from your heart to your hair. "When it comes to energy, you really want things that help stabilize your blood sugar levels," Bauer says. "Some of the best foods will be things that have a combination of protein, high-quality carbohydrates and fiber."

Her suggestions for snacks that boost and sustain energy:

•Orange with nuts. Nut calories add up fast: 1½ ounces is all you need.

•Soy crisps. Rich in protein and lacking the salt and grease in potato chips.

•Hummus and red bell pepper. Protein- and fiber-rich dip; pepper packed with vitamin C.

•Grapes and part-skim string cheese. Full of high-quality carbs and protein.

•Apple with nut butter. Dress a grab-and-go apple up with a tablespoon of natural nut butter — peanut, almond or cashew.

•Homemade trail mix. Add nuts and dried fruit to low-calorie, high-fiber cereal.

•Non-fat yogurt and banana. Choose a 6-ounce container.