Skip the new diet, the cleanse and the fasting! Simply add foods that boost energy into your regular routine and avoid foods that drain you. Here is a list of all the foods that will increase the energy in your life!
Fight fatigue with foods that boost energy. Your diet has a powerful impact on the way your brain and body function. It is crucial for your overall health that you consume food that works for you instead of against you. We can all relate to the feeling of eating too much or too little and crashing hard. Here is everything you need to start eating today!
Foods That Boost Energy
No need to overhaul your fridge and completely change your eating habits. Simply incorporate some of these foods into your daily life and just see how your energy levels will rise. Not only will this list provide foods that boost energy, but always easy ways you can bring them into your everyday life.
1. Peanut Butter
Peanut butter is rich in protein, fat as well as fiber. It is a great food for fueling up and feeling full. Bringing peanut butter into your diet will help you fight the need for constant snacking and also give you that energy boost. Ways to eat peanut butter:
- Sandwiches – Nothing beats a quick n’ easy PB n’ J.
- With Apples – Peanut butter and apples is a quick, healthy and energy boosting snack.
- On Toast With Bananas – Sweet, salty and crunchy! Get the fuel and protein you need with one snack.
It goes without saying that we need fruit in our diet. They are full of natural sugars and vitamins that provide us with the nutrients we need to feel energized throughout the day. These fruits make great snacks:
- Bananas – Quick snack, great for sustaining and promoting energy. Great for during or after a workout.
- Avocados – Yep, avocados are fruits! They are full of healthy fats, fiber and protein. Excellent for feeling full and boosting energy.
- Goji Berries – These small berries are packed full with nutrients and antioxidants which make them excellent for snacking.
- Oranges – Another fruit known for their antioxidant powers. Full of vitamin-C which helps reduce stress levels.
3. Fatty Fish
Fish is an excellent way to obtain protein and B vitamins. They come in handy for sustaining energy levels throughout the day. The Omega-3 fatty acids found in fatty fish help with brain function and reduce inflammation which can lead to fatigue.
Type of fish to try are salmon, sardines and tuna.
Although they aren’t for everyone, eggs are a great source of protein and nutrients. One hard boiled egg contains 6 grams of protein and 5 grams of fat. Additionally, they hold heaps of beneficial vitamins and minerals that help you feel full and increase energy.
Yogurt is a great source of energy. Natural yogurt with live, active cultures, help stimulate a healthy gut, are full of protein, fats and simple carbohydrates. Grab a large carton and make a funky fruit bowl or grab small individual packs for a quick snack.
6. Dark Leafy Greens
Dark, leafy greens are full of nutrients and contain proteins as well as antioxidants. There are more difficult to digest raw, so cooking them with a little lemon juice and olive oil helps.
Dark, leafy greens to try are: spinach, kale and collard greens.
7. Dark Chocolate
Dark chocolate is an efficient energy booster that helps improve overall brain function. If you are a student or preparing for a presentation and need to maintain focus, snack on some dark chocolate. Dark chocolate is a food that boosts energy because it contains antioxidants. Additionally, there are studies that show that dark chocolate help improves circulation.
This one may surprise you, but popcorn is rich in carbohydrates and fiber which helps with feeling full, digestion and sustaining energy. Eating popcorn is just as satisfying as eating chips but without the calories and additives. Next time you reach for the chips, choose popcorn instead.
Quinoa is actually a seed but is most commonly referred to as a grain. It is high in protein, carbs and fiber. Additionally, it contains amino acids that help sustain energy throughout the day. You can use quinoa instead of white rice!
If you are on a budget, lentils are relatively cheap and are a great way to incorporate protein and fiber into your diet. The fiber in lentils helps with digestion, feeling full and is a source of energy. You can make lentil soup with your choice of broth, lentils and some spices or add them into almost any recipe.
Nuts contain protein, fats, and carbohydrates that provide long lasting energy all day. They are rich in vitamins and minerals like calcium and magnesium. Nuts will help you stay full and reduce the snack cravings. Bring a bag of nuts with you instead of buying snacks!
Nuts to bring into your diet: almonds, cashews, peanuts, brazil nuts
A bowl of oatmeal is a simple, quick and effective way to give your body energy. Oats are high in fiber which help the body feel full longer and aid in digestion. They contain all the essential minerals and vitamins that help energize the body. You can buy oatmeal packages and spice them up with fruits, brown sugar, honey, even coconut shavings.
Seeds are an underrated food that are rich on fatty acids and fiber which means they are great for boosting energy. Not only are seeds easy to carry and make great snacks, you can get creative with them too. Make your own trail mix with seeds, nuts and dark chocolate!
Try these seeds: Pumpkin seeds, chia seeds, flax seeds, sunflower seeds
Water is the stuff of life! Seriously, drinking water and staying hydrated is vital for proper bodily functions. Dehydration will lead to fatigue and even a decline in mental health. Drinking water throughout the day will give you energy, keep your body regular and even help skin. The recommended average amount of water is 10-15 cups a day!
15. Green Tea
Lastly, sip a green tea in the mornings instead of coffee. It still contains caffeine but has properties that reduce the anxious affects coffee has. It helps with stress, inflammation and can assist in curbing caffeine addictions.
Foods That Drain Energy
Now that you know what foods boost energy, you should know what is draining your energy. Eating too much of the wrong foods is an efficient way to feel lethargic and even depressed. Not only does it affect your mental health, it can affect your physical health as well. Here are foods you should avoid if your fighting fatigue.
1. Fried Foods
Fried and fast foods drain your energy because they are high in saturated or trans fats as well as low in fiber. They slow down digestion and can make you become uncomfortably full.
2. Processed Foods
Processed foods and grains contain low amounts of fiber, which make them absorbed and digested quickly. This can lead to blood sugar levels spikes that lead to intense energy drops. It is important to eat whole grains and avoid refined carbohydrates as well as added sugars.
Candy is full, if not entirely made from sugar. This type of sugar may cause an energy spike temporarily but it is never sustainable. Consuming candy will cause blood sugar levels to increase and drop dramatically which is why candy is associated with crashes.
4. Baked Goods
White breads, cakes, biscuits, muffins all contain refined carbohydrates. This means they affect the body in similar ways that sugar does. They are absorbed and digested quickly which means the energy boost is only temporarily. Baked goods don’t keep the body working throughout the day which causes similar symptoms to a sugar crash.
5. Artificial Additives
Lastly, artificial additives in are commonly found in processed foods. They are linked to all sorts of health problems like obesity, high blood pressure, heart disease as well as cancer. It is best to avoid foods with additives because it means they are not going to serve you in a beneficial way.
Bottom line of foods that boost energy
Most foods that boost energy can be found on the perimeter of the grocery store. Once you enter the aisles, the food becomes more and more processed. Don’t turn your world upside down by changing your diet completely. Start slow by adding one thing at a time. When you change all at once, you’re setting yourself up for failure. Take it easy on yourself and start with a banana once a day, then substitute quinoa for rice and so on.