5 Foods to Boost Energy

The time I usually have an energy drop in in late afternoon. I remember buying junk food from a machine too many times when I was working. Unfortunately the pick-me-up is short-lived as it often is followed by a sugar crash. Choosing healthy, energizing foods such as lean sources of protein, high fiber, whole grain or complex carbohydrates, and natural sugars are more effective at putting the pep back in your slow step.

Here are some foods that can give your energy levels a boost.

Nuts and Seeds 

Nuts and seeds are full of nutrients that are vital for the body to produce energy. Eating nuts and seeds can help combat sluggishness and fatigue. Some of the best nuts and seeds for energy include brazil nuts, chia seeds, cashews, walnuts, sunflower seeds, and pumpkin seeds.

There are many ways you can consume nuts and seeds. If you’re a fan of nuts you can eat them on their own but they’re also delicious in a variety of recipes. Natural nut butters provide satiating protein and carbohydrates that will quell your mid-day snack habit and provide an energy boost without the added sugars and chemical additives of overly processed brands. Try a tablespoon smeared on whole wheat pita or a few whole-grain crackers to get you through a long afternoon. Seeds are perfect in smoothies or with fruit and yogurt for breakfast. Chia seeds makes a marvelous pudding with great health benefits. Take a container to work for your afternoon snack.

Green Vegetables

If you’ve been unwell recently, green vegetables are ideal for building your strength back up. When you’ve been struck down with an illness, your immune system will be at its weakest and it’s normal to feel drained of energy. The food you eat will provide you with nutrients needed to protect you from other illnesses you may come into contact with.

Vegetables like broccoli, green beans, kale, cabbage, spinach, and more are easy to add to the side of your meals or as part of your main meals. For instance, you can perfectly boil green beans to accompany sirloin steak. Both of which are great sources of iron.

Bananas

There’s a good reason why athletes eat bananas before training. When athletes need to sustain their energy for long games, their coaches recommend eating bananas beforehand. Bananas are full of potassium, fiber, and carbohydrates. 

Many people find that they feel sluggish at some point during the afternoon and may find it difficult to focus on work. Eating a banana when you feel this way can significantly improve concentration levels.

Oats

There’s a reason why oatmeal typically sits at the top of most recommended breakfast lists. It’s the perfect fiber-food to start your day off with energy and get you through the entire morning without a crash. Oats are a great source of fiber and protein when you need an energy boost. They’re also ideal for eating at any time of day. Oats are usually eaten in the morning for breakfast but there are multiple ways they can be eaten. No cook energy balls are perfect to carry for a healthy snack.

Look for the plain old-fashioned oats so you know there aren’t any added processed sugars in them. You can then add your own choice of milk and seasoning, like honey or syrup. They can be eaten as a porridge or added to yogurt and fruit, or even smoothies.

Greek Yogurt

A wonderful source of healthy protein, Greek yogurt provides more than double the protein of regular yogurt. It makes a great breakfast to start the day right. Mix it with fruit, nuts & oats or homemade granola or oats for a quick breakfast. For a healthy dip try Simple Herb & Garlic Yogurt Dip.

Making small adjustments to what you eat throughout the day can have a significant impact on your energy levels. If you’ve found this article helpful, take a look at the others.

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