When you’re feeling low on energy, the temptation to succumb to cravings for caffeine and sugar can be strong – anything to help you power through the day. Opt for foods high in protein or fiber instead, providing your body with the necessary fuel to sustain its momentum. Here, we’ve compiled a list of 10 favorites to consider.
Eggs
With just 78 calories and 6 grams of protein, eggs stand out as a protein powerhouse. According to Jonny Bowden, author of The 150 Most Effective Ways to Boost Your Energy, eggs, especially the yolks, are rich in essential nutrients like choline, crucial for memory. Despite concerns about cholesterol, the yolks bring valuable health benefits.
Oatmeal
Packed with stress-reducing B vitamins and soluble fiber, oatmeal is an ideal choice for an energy boost. Its dietary fiber satisfies without causing heaviness, regulates blood sugar levels, and helps stave off the afternoon slump. Adding nutrient-rich berries enhances this snack, creating a champion’s choice.
Apples
Fiber-rich apples not only make for a great mid-afternoon snack but also serve as disease-fighting powerhouses, says Pamela Nisevich, sports nutrition consultant at Swim, Bike, Run, Eat! Additionally, apples contain boron, a mineral contributing to alertness.
Pumpkin
Rich in potassium for improved heart and muscle function, pumpkin also provides fiber to stabilize blood sugar levels and vitamin A for a robust immune system. Incorporating canned pumpkin into rice can quickly yield a healthy risotto.
Salmon
Salmon, abundant in vitamins, minerals, and omega-3 essential fatty acids, supports heart health, enhances brainpower, and positively impacts mood. Compared to most protein sources, it is lower in fat and calories, making it a versatile and nutritious choice.
Peanuts
Despite being calorie-dense, peanuts offer greater satiety than many alternatives, naturally curbing calorie intake. A study in the International Journal of Obesity found that daily consumption of 500 calories of peanuts increased resting metabolic rate by 11 percent over 19 weeks.
Trail Mix
Pamela Nisevich praises trail mix as possibly the perfect energy booster, combining carbohydrates and protein for endurance. Crafting your mix with nutrient-rich dried fruits and heart-healthy nuts ensures a beneficial snack without excess sugar and fat.
Lentils
Quick-cooking lentils supply soluble fiber for sustained, slow-burning energy and blood sugar stabilization. Alongside folate and magnesium, lentils contribute to heart health and offer a valuable iron source, especially crucial during pregnancy or lactation. Pairing them with whole grains creates a complete protein.
Yogurt
Yogurt surpasses milk in concentrations of protein, calcium, and vitamin D. Varieties with live active cultures aid digestion. Opting for organic or Greek yogurt minimizes artificial ingredients, sugar, and preservatives.
Hummus
Made from chickpeas, sesame seeds, lemon, and olive oil, hummus is a delectable spread rich in protein, fiber, iron, vitamin C, and folate. Pair it with carrots, peppers, or whole wheat pita strips for a wholesome snack.
Incorporating these nutrient-packed foods into your daily diet not only provides essential fuel for sustained energy but also contributes to overall well-being. From the protein powerhouse of eggs to the heart-healthy benefits of salmon, each choice offers a unique set of nutrients to support various aspects of your health. Whether you’re seeking a quick snack or a wholesome meal, these options cater to diverse preferences and nutritional needs. Embracing a balanced and mindful approach to your food choices can lead to increased vitality and improved long-term health. So, nourish your body with these energy-boosting foods, and let each bite propel you towards a healthier, more vibrant lifestyle.
