All foods give you energy, but not all foods give you the same energy to keep you going throughout the day. Many people turn to coffee or sugary treats when their energy, but these effects are often short term and lead to a crash later. Snacks that provide the most energy are rich in protein, fiber, and complex carbohydrates.
Here are some healthy foods that keep you energized much longer:
- Nuts – Almonds, walnuts, cashews, macadamia nuts, hazelnuts, and pistachios are just a few of the protein-filled nuts that give you an energy boost. Nuts are a great source of magnesium to convert sugar into energy fuel. Pistachios provide protein, fiber, and heart healthy monounsaturated fats to give you energy all day long. Since you have to remove the shell of pistachios, it is less likely that you will overeat.
- Peanut Butter – Peanut butter contains healthy fats, protein, and fiber to keep hunger away. Just be sure to avoid peanut butters with added sugar or hydrogenated oils!
- Leafy greens – Leafy greens such as spinach, romaine lettuce, and arugula are high in folate, which is a mood-enhancing nutrient. These vegetables all contain vitamin C to help you stay strong and healthy. You can add leafy greens into pastas, salads, soups, and sandwiches to boost your energy through the day.
- Fruit – Fruit contains vitamin C, fiber, and natural sugar to boost your energy level. Frozen fruit or fresh fruit smoothies can be an easy way to add more fruit into your day. Bananas decelerate digestion and they are full of fiber, vitamin B, and potassium, so this fruit is a great snack to keep you going.
- Dark Chocolate – Dark chocolate is full of antioxidants, natural sugars, and natural fats from the cacao bean.
- Whole grains – Complex carbohydrates such as the whole grains in oatmeal, whole-wheat bread, and brown rice maintain healthy blood sugar levels. Your body primarily uses carbohydrates to fuel itself, so whole grains area critical aspect of creating natural energy throughout the day. Whole grains help you feel satisfied so you are less likely to turn toward sweets and empty carbohydrates.
- Hummus – This fiber and protein filled snack is a perfect snack with veggies or pita chips to stabilize blood sugar, reduce hunger, and increase energy.
- Greek yogurt – Greek yogurt has almost twice the amount of protein as regular yogurt. If you add nuts and fruit, it’s a prefect mix to give you more energy.
- Water – Water may not be a food, but it’s important to drink enough water in order to stay energized. When you are dehydrated, you often feel tired and sluggish. Water regulates digestive and bodily functions, so it’s crucial to stay hydrated!
These are just a few of the many foods that you can eat to get more energy. It’s important to find snacks that have protein, fiber, and complex carbohydrates in order to stay energized throughout the day!
Let us know your favorite high-energy snack in the comments!