According to a registered dietitian, these simple food swaps and lifestyle changes can amp your energy levels.
Ask any nutrition professional or doctor and they’ll tell you that our energy level is determined by endless variables inside and outside our control (like genetics and age). Sleep is one of the most important factors for boosting our body’s energy stores that we can affect, and food plays a big role, too.
Skipping breakfast or having an unbalanced, carb-rich meal in the morning can ultimately lead to feeling seriously sluggish. Why? “Because your body naturally breaks down muscle tissue at night, and if you aren’t rebuilding muscle tissue by supplying the building blocks at breakfast, your digestion and energy can start to slow down,” says Cassetty.
If you routinely reach for avocado toast—which, while delicious and nutritious, lacks adequate protein—add on poached eggs, smoked salmon, or mashed beans (like Hummus and cucumber toast) to activate the muscle-rebuilding phase. You’ll feel fuller for longer, too; so you say goodbye to that mid-morning stomach grumble.
2)Stop snacking before bed.
If you’re eating too late at night, it might be interfering with your sleep, and that can wreak havoc on your appetite hormones and ultimately, your body’s metabolic processes.
If you’re constantly hungry at night, it might be that your dinner is too light; or you may be eating for other reasons (like boredom or out of habit). To remedy this, shut down the kitchen at least two hours before you go to bed. Coupled with other healthy sleep habits, this can help optimize your energy level.
3) Have it homemade.
Cooking can sometimes feel overwhelming—and at the end of a long day, it’s often the last thing you want to do. As a result, we too often turn to overly processed convenience foods.
Your body is designed to digest and metabolize food to get the energy it needs. If you’re routinely eating highly processed foods over whole foods, you’re shortchanging this process, making you feel lethargic and low in energy. Cooking can be therapeutic and is a great way to bond with loved ones, too.
The Best Snacks for Boosting Energy
The best snacks are made with whole-food ingredients like Greek yogurt, eggs, nuts, seeds, olives, fruits, and veggies. These foods provide all the raw materials your body needs to sleep better, optimize digestion, and nourish your body and brain. Plus, they provide a steady stream of energy for busy days.
Make your own quick snack recipes from scratch, like no-bake seed and nut bars that have over 6 grams of protein plus fiber with all natural ingredients. Whipping up some wholesome homemade snacks when you have a little time can keep you sane and healthy down the line, and help you resist heavily processed foods that are too easy to grab. Also, planning meals in advance is a great way to keep healthful whole foods available, which helps you drastically cut back on the heavily processed stuff.
Source: realsimple.com ~ By Betty Gold ~ Image: Canva Pro
HSS registered dietitian Danna Raphael offers a guide to keeping your engine humming throughout the day.
Imagine trying to drive your car around with an empty tank. That is how your body functions when it has no energy. Eventually, you will not be able to continue. “Energy provides the body with proper nutrients to function,” says Danna Raphael, RD, CDN, a clinical nutritionist at HSS. The body’s main source of energy? Food.
“Food should not be seen as ‘good’ or ‘bad,’” Raphael says. Eating foods you think of as being unhealthy can often lead to feelings of guilt. But “all foods fit in a well-balanced diet. That means having a little chocolate or a couple of cookies, even daily, is okay. So enjoy the treat, and just remember that it’s all about the portions.”
If your goal is to eat to maintain your energy throughout the day, Raphael offers a couple of guidelines to follow to keep your engine humming.
Do eat breakfast.
“Eating a well-balanced, protein-rich breakfast has been shown to help reduce cravings later, like that 3pm snack slump,” says Raphael. It also helps you choose healthier foods throughout the day.
Eggs are a great option, made even better in an omelet with vegetables, which adds fiber to keep you fuller longer. “Oatmeal—but not the kind that comes in packets loaded with sugar—with a tablespoon of peanut or another nut better, 2% plain Greek yogurt or cottage cheese are all good, protein-rich options,” she adds.
Even dinner leftovers like grilled chicken made into a sandwich or vegetables with brown rice can be a healthy first meal.
“Sausage, bacon and other cured meats are good sources of protein, but they are also very high in salt and saturated fats, so you should limit how much of these you eat,” says Raphael.
Don’t go hungry.
Eating regular meals and snacks helps keep your energy at an even level, without highs and lows. “Aim to eat every three to four hours. That means three small-to-moderate-size meals and two snacks,” says Raphael. Make them well balanced, and include complex carbs, proteins, and fats.
For a snack, the Instagram-famous avocado toast is actually an ideal option, if you use a slice of whole wheat bread and half an avocado. “You get healthy fat from the avocado and complex carbohydrates from the bread,” she says. “Sprinkle with a little cheese or nuts for some protein. You can also add an egg to make it a meal.”
Another snack idea that will keep you fueled? Hummus with vegetables. “The chickpeas in hummus are a good source of both complex carbohydrates and proteins, and the tahini paste is made from sesame seeds, which are high in healthy fats,” says Raphael. “Dipping vegetables like carrots, cucumber, peppers, broccoli, or snap peas will give you an added fiber boost and help keep you satisfied. Add a whole wheat pita and another source of protein like chicken, lamb, fish, or falafel for a meal.”
Do focus on complex carbohydrates.
They may have a bad reputation, but carbohydrates are your body’s preferred source of energy. “Refined carbohydrates such as white bread, pasta, candy, cakes, and biscuits are often referred to as ‘simple sugars’ because they are released quickly into the bloodstream and can lead to energy spikes that are followed by crashing energy lows,” she says. “These are the ones you want to limit.”
Complex carbohydrates, on the other hand, burn strong and slow, mainly due to their fiber and protein content. This means they take more energy to be broken down and are digested slower than your average simple carb. “Complex carbs also help stabilize the blood sugar and provide a steady supply of energy,” says Raphael. “You can find an abundance of these in whole grains like oats, brown rice, millet, quinoa, beans and some starchy vegetables like sweet potatoes or winter squash like butternut, acorn or pumpkin.”
Don’t forget protein.
“Proteins form the building blocks for our muscles and most body tissues,” says Raphael. Protein takes more energy to digest than carbohydrates, and therefore takes longer to process through your system. “This helps you feel satisfied longer, but more importantly, it helps keep your energy up,” she adds. Protein is found abundantly in meat, fish, poultry, dairy, beans/legumes and nuts/seeds.
Do eat some fat.
Dietary fat is essential for maintaining overall health. In fact, your body needs regular intake of fat. A few of the many ways the body uses fat is by giving your body energy, helping to absorb some key nutrients, and protecting your organs.
“The type of fat you eat does matter, however,” says Raphael. The two main types of fats are saturated and unsaturated. “Saturated fat is generally solid at room temperature and is primarily found in animal products, high-fat dairy foods and processed foods like desserts and fried foods. Unsaturated fats are known as the healthy fats and are found in avocados, nuts and seeds, and plant oils like olive and canola. Fatty fish like salmon, mackerel and sardines are also high in unsaturated fats.”
Don’t forget about water.
Drinking enough water is crucial for your body to function. “It is recommended to aim for at least 6 to 8 cups daily, but generally people need more, especially if you exercise,” she says. Your fluid intake does not only come from water, but also from foods with high water content like cucumbers, watermelon, strawberries, celery and, surprisingly, cauliflower, which is about 92% water, Raphael adds.
Do check your iron.
Iron deficiency can lead to feelings of fatigue, both physically and mentally. In addition to red meat, great sources of iron are beans and lentils, spinach, and sesame seeds. Vitamin C helps absorb iron and many plants that contain high levels of iron are also rich in vitamin C (think: spinach and broccoli). Other sources of vitamin C that help boost the absorption of iron are citrus, strawberries, and peppers.
Don’t eat too many processed foods.
Swap out processed foods (yes, this includes energy bars) for more natural whole foods. “Always be sure to read ingredients,” says Raphael. “If it sounds like something you could make in your own kitchen, great; if it reads like a foreign language, it is best to skip it. Choose an apple with 1 tablespoon of natural peanut butter, or plain low-fat Greek yogurt sprinkled with a few chopped walnuts instead of that glorified candy–I mean, energy–bar.”
Do get enough sleep.
It’s not technically a nutrition recommendation, but melatonin is also a crucial aspect of energy maintenance. Many are unfamiliar with this hormone, which the body naturally produces to help regulate your body’s internal clock, helping you to sleep. Getting enough rest helps us feel more energized throughout the day. Best of all, you don’t even need a supplement! “Pistachios, almonds, goji berries and tart cherries are a few great sources of melatonin,” says Raphael. Eat them separately or mix them together for a pre-bedtime snack.
Don’t skimp on B12.
“This important vitamin helps convert food to the energy your body needs,” she says. Eating a diet rich in fruits, vegetables, whole grains, meat, and fish will help you avoid a B12 vitamin deficiency.
Source: hss.edu ~ By Danna Raphael, RD, CDN ~ Image: Canva Pro
On the most exhausting days when you’re in need of a serious energy boost, it can obviously be tempting to continually reach for a cup of coffee throughout the day. And while a few cups in the morning are perfectly fine for most people, coffee doesn’t often provide you with long-lasting energy, and you may instead find yourself feeling sluggish later on. Instead of loading up on too much coffee, you can try snacking on foods that give you energy all day long.
But what types of food give you lasting energy? Naturally, all food provides your body with some level of energy because of the way it’s converted into calories, but some are more energizing than others. For starters, carbohydrates give the most energy to your body, but it doesn’t mean you can load up on cupcakes and expect to be energized. Refined carbs (think added sugar and white bread) will spike your blood sugar quickly and actually lead to more fatigue, but complex carbohydrates (fruit, vegetables, whole grains) take a lot longer to digest, therefore more gradually raising your blood sugar and giving your body more sustainable energy.
Along with carbohydrates, healthy fats like omega-3s have been found to provide lasting energy, and protein-rich foods can sustain energy levels by taking away hunger and leaving you feeling full for longer periods of time.
To learn more about specific foods that contain the qualities listed above, we talked to a few expert dietitians about foods that give you energy. Then, for more more healthy eating advice, make sure to check out 7 Vegetables That Reduce Inflammation and Slow Aging.
1. Greek yogurt
According to Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, Greek yogurt can be an excellent snack to help give you energy throughout the day. “A perfect food to keep you energized, Greek yogurt contains protein to keep you satisfied for hours,” says Best. “I suggest 2% instead of the fat-free kind for helping keep you full. You can also add fiber-rich berries and slivered almonds, which contain healthy fats, for a healthy breakfast or well-balanced snack.”
Morgyn Clair, MS, RDN, registered dietitian nutritionist and author at Fit Healthy Momma adds that because most yogurt naturally contains carbohydrates, “it offers the boost of energy from carbs with a sustained effect from the protein, because protein helps digest carbs more slowly, ensuring a steady stream of energy.”
2. Salmon
If you’re looking for a lunch dish that will help sustain your energy levels, our dietitians suggest salmon. “This fish is high in protein and omega-3 fatty acids to help keep blood sugar steady and prevent fluctuations,” says Lisa Young, PhD, RDN, registered dietitian, author of Finally Full, Finally Slim, and member of our Medical Expert Board.
According to the National Institute of Health, omega-3s provide your body with helpful energy, as well as benefits for your heart, eye, and brain health.
3. Tuna
Speaking of omega-3 fatty acids, if you’re looking to get more of this nutrient with fish but aren’t in the mood for salmon, tuna is another great choice. “Fatty fish like salmon and tuna can give sustained energy throughout the day due to their high levels of omega-3 fatty acids,” says Best. “Also, these healthy fats help to regulate insulin levels and reduce inflammation in the body, which can help maintain energy levels and improve overall physical and mental health.”
A nicely seared, fresh tuna fillet is certainly a fancy way of getting this helpful nutrient, but you can also get it through canned tuna if you’re needing something faster and more affordable.
4. Beets
Beets are an earthy-tasting root vegetable that you either love or hate. Those who love them are in luck because these are full of helpful nutrients and antioxidants—even ones that will help sustain your energy levels. According to a report published in Food Science & Biotechnology, beets contain high levels of phenolic compounds, antioxidants, and nitrate, all of which have been found to help with exercise performance and energy levels. Also, beets contain complex carbohydrates, which again means that your body will digest them more slowly and provide more sustainable energy levels.
5. Quinoa
Another carbohydrate-heavy food that can give you healthy, sustained energy is quinoa—something you can incorporate into any meal during the day. “Quinoa is a complex carbohydrate that is high in fiber and protein, providing a sustained release of energy throughout the day,” says Best. “It also contains important nutrients like iron, magnesium, and B vitamins, which help to maintain energy levels and support overall health.”
“Whole grains offer a boost of energy through their healthy carbs, and the fiber helps to digest the carbs more slowly, which maintains a steady blood sugar, thus keeping up energy,” adds Clair.
6. Bananas
“Bananas are another food high in healthy carbs, protein, and B vitamins, which makes them a top choice for a sustained and slow energy release,” says Clair. “The natural sugar in fruit provides an immediate energy boost, while the fiber slows down digestion for longer-lasting energy. Along with that, the vitamins and minerals in fruit also help to maintain energy levels and prevent fatigue.”
In fact, a study published in PLoS One found that bikers who ate a banana before a long bike ride had more sustained energy and endurance than when they just consumed a sugary drink.
7. Nuts
When you’re hungry and in need of an energy boost, our dietitians suggest some nuts, because these snacks “provide a slow release of energy throughout the day, keeping you alert and energized,” says Best.
“Nuts contain protein, healthy fat, and fiber —a perfect blend to keep you feeling full and preventing your blood sugar from fluctuating,” adds Young. “All nuts are great, but walnuts also contain heart-healthy omega-3 fats.”
There are three main types of omega-3 fatty acids: DHA, EPA, and ALA. According to Harvard Health, ALA is the kind found in plant foods like walnuts, and this specific omega-3 is used by the body for energy.
8. Eggs
According to Best, eggs are another food that can give you energy throughout your day. “Eggs are a protein-rich food that provides sustained energy throughout the day by keeping you feeling full and satisfied,” says Best. “They are also high in B vitamins, which help convert food into energy. Additionally, eggs contain a nutrient called choline, which can improve cognitive function and reduce fatigue.”
You can enjoy eggs for breakfast, but a hardboiled egg makes for a great midday snack to grab on-the-go that will help sustain you until dinner time.
9. Berries
For another snack option that can give your body an energy boost, Clair suggests a handful of berries. “This fruit is one of my top picks for energy,” says Clair. “Not only do these have healthy carbs, but they offer sustained energy with fiber and a good dose of often-needed electrolytes.”
Clair also adds that in particular, “berries can provide energy by way of their potassium and B vitamins.” In fact, according to the National Center for Biotechnology Information, not getting enough of your B vitamins can lead to weakness and fatigue. So, consuming these vitamins through the food you eat can help ensure that you’ll have boosted energy levels.
10. Avocado
Avocados are a versatile superfood that can be enjoyed on its own, in a smoothie, spread on top of toast, or mashed into a bowl as guacamole. On top of this fruit being versatile, it is also considered as a food that can your body energy to help sustain you during the day.
According to a report published in Critical Reviews in Food Science and Nutrition, avocados contain protein, carbohydrates, fiber, and magnesium, which all combine to help give you more energy.
11. Oats
Because of the lasting energetic effect that healthy carbs can have on your body, another useful (and delicious) option is a bowl of oatmeal. “Oats are rich in complex carbohydrates, which provide long-lasting energy,” says registered dietitian nutritionist Mary Sabat MS, RDN, LD. “They also contain fiber, which helps slow down the absorption of sugar into your bloodstream, resulting in steadier energy levels throughout the day.”
12. Matcha powder
For caffeine that will give you longer-lasting energy without the jitters you may normally experience with coffee, matcha powder is a great addition to your daily routine. According to the journal Molecules, matcha is high in compounds like rutin, theanine, quercetin, and chlorophyll, as well as caffeine. But even though matcha contains caffeine, it also has L-theanine, which acts as a stress reliever and counteracts the jittery effects that some people may experience when the drink caffeinated coffee.
So, to enjoy the energetic perks of matcha powder, you can blend some up with milk to make a latte, mix it into a cookie or cake recipe, or blend it into a smoothie.
Source: eatthis.com ~ By Samantha Boesch ~ Image: Canva Pro