10 foods for all day energy

Low energy levels strike all of us at times.  Instinctively, we may pour ourselves a cup of coffee or worse, down an energy drink.  Even though these can provide a quick, short burst of energy, in the long run, they are not the best way to recharge your batteries and will eventually set you up for a crash.

The better solution is to choose foods that provide you with lasting staying power boosting your energy levels for the rest of the day.  These same foods should also be rich sources of protein, fiber, and complex carbohydrates. 

Here are 10 perfect and healthy food ideas to amplify your energy level from sluggish to energized staying-power:

1.     Peanut Butter

Even though a calorie dense food, peanut butter is a tried and true favorite that not only tastes great but gives you that much needed energy boost.  Its combo of healthy fat, protein, and fiber satisfies hunger and can keep blood sugar levels stable.  Choose all-natural peanut butter without added sugar and stick to a 2 tablespoon serving size.

2.     Air-popped popcorn

Did you know popcorn is considered a whole-grain?  It is and lucky for us!  This high-fiber, whole-grain treat is a much smarter choice than dipping your hands into a bag of high-fat, overly salted potato chips.  Popcorn provides volume squelching hunger longer than other snack foods. Stay away from microwave popcorn and instead pop your own kernels and season with herbs and spices.

3.     Almonds

Considered a superstar in the snack world, almonds provide important nutrients such as magnesium and B vitamins helping convert food to energy.  If a person has low magnesium levels, they do tend to tire more easily particularly during exercise since magnesium has a role in energy metabolism.  If you are lacking B vitamins, this can lead to fatigue, irritability, and poor concentration.  All it takes is about 1 ounce or 23 nuts to be considered a serving.

4.     Salmon

Nicknamed “brain food,” salmon lives up to its’ reputation.  Thanks to its bountiful bevy of omega-3 fatty acids, salmon is known for improving memory, reducing depression, and giving a much needed energy boost.  Those healthy fats are also very kind to your heart as they help lower blood pressure and “bad” or LDL cholesterol that can raise your risk for heart disease.  Plus, a 3 ounce portion of salmon provides 23 grams of protein promoting satiety for those trying to lose weight.

5.     Bananas

Talk about one of nature’s most portable foods.  Conveniently and neatly wrapped in their own package, bananas are loaded with fiber, B vitamins and potassium, nutrients necessary for sustained energy and muscle functioning.  Perfect as a pre- or post-workout snack, pair a banana with a glass of low-fat milk or a cup of yogurt making it an energizing combination of fiber and protein.

6.     Spinach

When choosing leafy greens, think dark – as in dark green.  The more vibrant the green the more nutritional power it has.  Spinach not only meets the color criteria but it makes a great salad. Consider also using it sautéed as a side dish, chopped into soups or tossed with whole-wheat pasta.  Its abundance of antioxidants and fiber fill you up while providing the fuel you need to keep going.

7.     Oatmeal

Nothing quite satisfies like a breakfast bowl of warm oatmeal.  This fiber-filled whole grain not only keeps you satisfied all morning but gives you lasting energy too.  Fiber slows down digestion which means better stabilization of your blood sugars.  This will keep you feeling energized and focused all morning without having to resort to pouring yourself another cup of coffee.

8.     Pistachios

Talk about a powerhouse of energy. Pistachios have just the right combination of protein, fiber, and heart-healthy monounsaturated fats for a perfect satisfying snack.  Besides being fun to eat, pistachios pack 6.6 grams of protein in ¼ cup making them ideal as a proven energy source all day. 

9.     Hummus

This Mediterranean dip is made with just the right blend of ingredients containing energy-sustaining nutrients – pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice.  The beans provide protein and fiber to help stabilize blood sugar and to take the edge off of hunger.  Hummus makes a great afternoon snack when paired with nutrient-rich veggies to dip such as red pepper strips or carrot sticks.

10.  Greek yogurt

When choosing yogurt, think Greek.   As in Greek yogurt which delivers twice the amount of protein as regular making it a terrific way to super-charger your batteries.  Top with fresh berries, chopped nuts, sesame, chia, or flax seeds, and give yourself a pat on the back for choosing a perfectly satisfying, energy-boosting food source.