Energy Giving Food List: If you feel tired all day, the flaw is mostly with your diet. A balanced diet with all the essential nutrients plays a vital role in keeping you healthy and active. Especially, indulging in an active lifestyle, it is crucial to include the energy-giving foods in your diet to feel more energetic.
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Best energy giving food list: Foods that are high in energy
To increase the alertness and focus all-round the day, we have picked some high-energy giving foods which you must include in your diet.
It is high in fiber and other essential nutrients. Oatmeal adequately supplies the energy evenly as they are slow to digest. A bowl of cereal in the morning will make you feel energetic and full for a longer time as it is a complex carbohydrate.
Bananas are considered to be an excellent source of nutrients like potassium, vitamin B6, and carbohydrates, which are essential to boost your energy. According to researches, it is one of the best vitality giving foods that is efficient at par with carbohydrate drinks to improve athletic performance.
It is an excellent source of lean protein. A grilled chicken topped up with some light veggie is a perfect lunch. It will fuel your energy levels constantly until your dinner. Compared to the meats like beef, pork, and lambs, chicken contains lesser unhealthy saturated fats
4. Sweet Potatoes
Rich in complex carbs and fiber content, sweet potatoes give an extra boost to your energy levels. As your body digest them at a slow pace, it maintains energy levels throughout the day. With high manganese content, sweet potatoes help in breaking down the energy-producing nutrients to stabilize the energy levels for the whole day.
5. Fatty Fish
It is rich in omega-3 fatty acids and vitamin B12. Fishes like tuna and salmon are considered an excellent source of energy-giving foods. Inflammation is one of the common causes of fatigue which is controlled by omega-3 fatty acids to make you feel active and alert. By producing the red blood cells, Vitamin B12 increases the level of energy with the optimum iron in the blood.
Caffeine present in the coffee quickly passes from your bloodstream to your brain and produces Epinephrine by relieving the central nervous system. Epinephrine is effective in stimulating the mind and body to make you feel energetic, alert, and focus.
7. Brown Rice
Compared to white rice, brown rice is high in nutritional value and possesses higher fiber, minerals, and vitamins. Brown rice is low in glycemic index. Hence, it helps regulate blood sugar levels. It maintains the steady energy levels in your body throughout the day.
It is packed with high-protein and keeps you full for a longer time. It steadily provides energy to your body without spiking up blood sugar levels. Leucine present in the eggs stimulates energy production by enhancing the breakdown of fat into energy production.
Energy-Boosting Snacks: Easy Snacks to Set You Energetic For The Day
Getting an instant dose of energy that can stabilize for some hours and keep you active as well as full is essential to give a kick start to your morning. Here we have listed some easy snacks which are healthy and energize your body for longer hours.
9. Hard-boiled Eggs
Pack a hard-boiled egg to revitalize your body with the dose of proteins, amino acids, and fats to set you energetic for the rest of the day. As scrambling and poaching of an egg at the office is not possible, a hard-boiled egg is an excellent way to pack up your tiffin with loads of energy.
10. Cereal And Yoghurt
A magical carb-protein combo to give a kick starts to your mornings with an energetic dose. Pick up the whole grain cereals with high fiber and low-fat yogurt. Avoid using sweetened yogurt, which is high in calories. Try out plain yogurt and sweeten it with natural honey to control your calorie intake.
11. Peanut Butter With Apple
An apple dipped in peanut butter is full of protein which brings you long-lasting energy. The natural sugar present in apples is burnt slowly by the body as compared to the processed sugar, which can spike up your sugar levels drastically.
12. Dark Chocolate
As dark chocolate is loaded with theobromine, it is a great way to stimulate your body and brain with an instant dose of energy. Theobromine has similar properties to caffeine, which can kick start your day with a boost of stable energy.
13. Nuts And Dried Fruits
A trail mix of dried fruits and nuts contains fiber, protein, and unsaturated fat which stabilize your energy levels for a longer time. As the protein is responsible for slowing down the carb metabolism, thread makes you feel full for a longer time. The fat present sources of energy production to make you feel energetic for the day.
14. Veggies and Hummus
Select the vegetables with higher water content to keep your body hydrated like peppers, cucumbers, radish, tomatoes, etc., and team up with hummus. As hummus is high-calorie, restrict their intake up to ¼ cup. It is a fiber-fat combo that will make you feel full and energized for a longer time.
15. Worst Energy Giving Foods
The foods which are high in sugar can provide a sudden boost to your energy levels such as candies, pastries, and other sugary stuff. But these are considered to be the worst energy-giving foods. Croissants and muffins are appropriate for breakfast. But they do not keep you satisfied for a longer time. It may also lead to a sugar crash which makes you feel more exhausted.
Similarly, white bread sandwiches and spaghetti give you short-lived energy and instantly spiked up your blood sugar levels.
Highly processed grains are used to make white bread and pasta with not many nutrients left. As the starch levels are high in them, these are equivalent to a bowl of sugar.
French fries and fatty breakfast meats like sausage and bacon are loaded with fat and make it difficult for the body to digest. With the rerouted flow of blood towards the gut, they make you feel sleepy.
A long list of energy-giving foods is available. But, you need to choose judiciously the foods which can maintain the steady flow of energy for long hours without putting much pressure on your digestive systems.
The kind of energy-food you should choose also depends on your lifestyle and nature of work as well. For more healthy diet plans visit – diet24x7.com.