Eating for Energy
What if you could feel alert and energized all day without experiencing that dreadful afternoon crash? Eating for energy is a life-changing solution. Just like cars, our bodies need fuel to function at their best, and when we fill up with energy-depleting foods or skip fueling altogether, an energy slump is unavoidable. Your food choices are the ticket to feeling ready to tackle every day with an energy-filled tank. Strive to incorporate ingredients from each food group across the day or week to enjoy balanced meals and all-day energy.
Protein: Protein provides the body with fuel to repair and build tissues, and your body uses any extra protein for energy. Reach for protein sources like beans, fish, eggs, meats, vegetables, yogurt, cheeses, nuts and seeds.
Fruits & Veggies: Loaded with essential nutrients, fruits and veggies contribute to energy. Eat berries, leafy greens, citrus fruits, cucumbers, watermelon, apples and potassium-rich bananas.
Complex Carbohydrates: A great source of essential nutrients, complex carbs are also an excellent source of long-lasting energy. Consume more complex carbs like oats, potatoes, whole grains, beans and rice.
Healthy Fats: Energy-dense, healthy fats also help maintain brain function and decrease inflammation. Reach for seafood, olive oil, eggs, nuts, seeds and avocados.
Be Consistent with Mealtimes: Eating at regular intervals translates to consistent energy. To keep your energy levels up and your mind focused, find a daily meal pattern that works for you, whether it’s eating three meals per day with snacks in between or smaller, more frequent meals.
Consume More Fluids: Drinking for energy is just as important as eating for energy. Fatigue is one of the first signs that the body is short on fluids, and hydration is vital to staying alert. Hydrate and rehydrate with water, fruit-infused water or turn to water-containing fruits and vegetables like cucumber, watermelon or apples for a hydration boost.
5 Oat Porridge Stir-In Ideas
An excellent energy-boosting dish for any time of day, porridge is a hot cereal that can contain a variety of grains, vegetables or legumes and can be topped with flavorful ingredients from nearly every food group. Oat porridge is our favorite style because oats lower cholesterol, promote digestion, provide a protein boost and deliver complex carbohydrates for elevated energy.
Combine cooked old-fashioned oats or overnight oats that have been prepared using a one-to-one ratio of raw oats with your choice of milk or any other dairy substitute. Then add the following stir-ins for a balanced meal and delicious energy boost!
Apples + Raisins + Toasted Walnuts + Ground Cinnamon
Mozzarella + Basil Pesto + Roasted Cherry Tomatoes
Sautéed Kale + Fried Egg + Avocado + Hot Sauce
Bananas + Peanut Butter + Hemp Seeds
Pears + Greek Yogurt + Ground Ginger + Pistachios