Published:

If the answer is yes, these energy boosting foods and tips maybe just what you need!

Research shows breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease.

To get these benefits and to prepare the body for the day, eating carbohydrates for energy and protein for endurance. Some quick options include:

  • fruit and coconut yogurt
  • nut butter and fruit
  • Scrambled eggs & fruit
  • Oatmeal with raisins
  • Complex Carbohydrate Charge although carbohydrates have gotten a bad reputation, the nutrient is still the body’s preferred source of energy, says Dave Grotto, RD, director of nutrition at the Block Centre for Integrative Cancer Care in Evanston, Ill. Low-carb diets, he says, initially boost energy but deplete it in the long run, this is unless the body switches to a different source as in a Keto diet. His version of a low carb diet does not mean ignoring simple carbohydrates with a faster burn, such as those found in fruits, vegetables, and honey as they can provide an immediate source of energy, it is about avoiding the many processed carbohydrates, such as white rice, white bread, and pasta, which contain little or no fibre, resulting in expending energy at a rapid rate.
  • Fat has gotten a bad rap, too, but it’s one that’s not entirely undeserved. “Bad” fats are associated with heart disease, some types of cancer, and some chronic illnesses. The “right” types of fat, however, are a concentrated source of energy. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase the risk for heart disease. Replacing these saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown to decrease the risk of developing heart disease and provide a valuable source of energy. So if you go low carb, you should increase your fats to compensate and provide your energy.
  • Protein Power good sources of protein include meat, poultry, fish, eggs, beans, nuts. When you eat these types of foods, your body breaks down the protein into amino acids (the building blocks of proteins). Some amino acids are essential, which means that you need to get them from your diet, and others are nonessential, which means that your body can make them.
  • Two-thirds of your body is made up of water. Without it, you could only live a few days. The fluid helps control body temperature through sweat, moves food through the intestines, and greases the joints. It’s also an essential ingredient in the production of energy molecules. Dehydration is one of the leading causes for a lack of energy. More than half of Americans reach for a coffee cup every day, and 25% drink it occasionally, reports the National Coffee Association. This should come as no surprise as there are those who swear they cannot function without the caffeine. Psychology tests have shown a combination of caffeine and sugar can improve alertness and performance. When it wears off you get a bit of a slump. The highs and lows of caffeine can be dramatic. Perhaps not as bad as sugar, but significant enough to produce a headache without the substance. The effect of caffeine does vary from person to person. Shaky and jittery from as little as 1 cup. It may interfere with sleep especially if drunk late before bed.
  • The amount of food you eat can also make a difference. If someone overeats constantly, he or she tends to gain weight and become lethargic, it becomes a vicious circle as you become more overweight you have less energy, and then exercise less and burn fewer calories.
  • Other dietary reasons for fatigue include too much alcohol (which can be a depressant) and lack of certain vitamins and minerals. Low iron is a common problem for women.
  • Food can raise or diminish your body’s energy levels. If you are eating healthy and are still tired, try changing the frequency of your meals. Some people find they get more of a boost with several small meals throughout the day, while others prefer the concept of three square meals daily. There’s no right or wrong way everyone’s energy needs will differ as will their responses to a fuel source.
  • Caffeine as a compound can be found not only in coffee but in tea, soft drinks, chocolate, and some herbs as well. The symptoms can increase your heart rate, respiration rate and can give a feeling of stimulation. The effects never usually last more than 2 hours.
  • In diets where the body does not get its usual fuel of carbohydrates and fat, protein provides the body’s energy.
  • Fats and carbohydrates may supply the body with energy, but protein helps regulate the release of that power. Protein maintains cells, assists in growth, transports hormones and vitamins, and preserves lean muscle mass. Muscles and many hormones are, in fact, made up of protein. You need proteins for your immune system. So replenishing your body’s source of this nutrient is very important. In order to strike the right balance, choose polyunsaturated fats such as vegetable oils and seafood and monounsaturated fats such as olive oil, nuts, and seeds, accompany this with complex carbohydrate sources and clean sources of protein. Be aware the unsaturated variety of fats may also help to lower “bad” LDL cholesterol within the body.
  • Simple sugars found in candy bars, soft drinks, and cookies can provide a quick boost, but then a big letdown afterwards. If you base your diet on complex carbohydrates the blood sugar seems to have less peaks and troughs, which in turn creates a more stable energy flow. Without complex carbohydrates the body can lose steam. You do need to ensure there is a source of fibre with these carbs, this will help the body to absorb them more slowly. In turn this ensures a slower release of energy instead of a quick burst.
  • The best way to maximize the body’s potential for energy is to eat Complex carbohydrates, which are slow burning, these should make up the bulk of the carbohydrates we eat. Starchy vegetables such as squash, pumpkin, and carrots fall into this category. Chick peas are fantastic being that they are a combination of protein and complex carbohydrate.
  • Healthy eating shouldn’t stop with the morning meal. A well-balanced diet throughout the day is an essential source for sustained energy.
  • For the really busy person a frozen omelette, oatmeal packets with no processed sugar are great. Be mindful, though, of the sugar and fat content of your morning meal. A study in Pediatrics found that children who ate sugary breakfasts were hungrier and ate more at lunch.

If you still find yourself sluggish with a well-balanced diet that has incorporated all of these hints and tips, then a visit to the doctor may be in order. Certain diseases, medications, stress, inadequate sleep patterns and a lack of exercise can contribute to fatigue. If you are in any doubts consult a specialist or a medical professional.

If the answer is yes, these energy boosting foods and tips maybe just what you need!

Research shows breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease.

To get these benefits and to prepare the body for the day, eating carbohydrates for energy and protein for endurance. Some quick options include:

  • fruit and coconut yogurt
  • nut butter and fruit
  • Scrambled eggs & fruit
  • Oatmeal with raisins
  • Complex Carbohydrate Charge although carbohydrates have gotten a bad reputation, the nutrient is still the body’s preferred source of energy, says Dave Grotto, RD, director of nutrition at the Block Centre for Integrative Cancer Care in Evanston, Ill. Low-carb diets, he says, initially boost energy but deplete it in the long run, this is unless the body switches to a different source as in a Keto diet. His version of a low carb diet does not mean ignoring simple carbohydrates with a faster burn, such as those found in fruits, vegetables, and honey as they can provide an immediate source of energy, it is about avoiding the many processed carbohydrates, such as white rice, white bread, and pasta, which contain little or no fibre, resulting in expending energy at a rapid rate.
  • Fat has gotten a bad rap, too, but it’s one that’s not entirely undeserved. “Bad” fats are associated with heart disease, some types of cancer, and some chronic illnesses. The “right” types of fat, however, are a concentrated source of energy. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase the risk for heart disease. Replacing these saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown to decrease the risk of developing heart disease and provide a valuable source of energy. So if you go low carb, you should increase your fats to compensate and provide your energy.
  • Protein Power good sources of protein include meat, poultry, fish, eggs, beans, nuts. When you eat these types of foods, your body breaks down the protein into amino acids (the building blocks of proteins). Some amino acids are essential, which means that you need to get them from your diet, and others are nonessential, which means that your body can make them.
  • Two-thirds of your body is made up of water. Without it, you could only live a few days. The fluid helps control body temperature through sweat, moves food through the intestines, and greases the joints. It’s also an essential ingredient in the production of energy molecules. Dehydration is one of the leading causes for a lack of energy. More than half of Americans reach for a coffee cup every day, and 25% drink it occasionally, reports the National Coffee Association. This should come as no surprise as there are those who swear they cannot function without the caffeine. Psychology tests have shown a combination of caffeine and sugar can improve alertness and performance. When it wears off you get a bit of a slump. The highs and lows of caffeine can be dramatic. Perhaps not as bad as sugar, but significant enough to produce a headache without the substance. The effect of caffeine does vary from person to person. Shaky and jittery from as little as 1 cup. It may interfere with sleep especially if drunk late before bed.
  • The amount of food you eat can also make a difference. If someone overeats constantly, he or she tends to gain weight and become lethargic, it becomes a vicious circle as you become more overweight you have less energy, and then exercise less and burn fewer calories.
  • Other dietary reasons for fatigue include too much alcohol (which can be a depressant) and lack of certain vitamins and minerals. Low iron is a common problem for women.
  • Food can raise or diminish your body’s energy levels. If you are eating healthy and are still tired, try changing the frequency of your meals. Some people find they get more of a boost with several small meals throughout the day, while others prefer the concept of three square meals daily. There’s no right or wrong way everyone’s energy needs will differ as will their responses to a fuel source.
  • Caffeine as a compound can be found not only in coffee but in tea, soft drinks, chocolate, and some herbs as well. The symptoms can increase your heart rate, respiration rate and can give a feeling of stimulation. The effects never usually last more than 2 hours.
  • In diets where the body does not get its usual fuel of carbohydrates and fat, protein provides the body’s energy.
  • Fats and carbohydrates may supply the body with energy, but protein helps regulate the release of that power. Protein maintains cells, assists in growth, transports hormones and vitamins, and preserves lean muscle mass. Muscles and many hormones are, in fact, made up of protein. You need proteins for your immune system. So replenishing your body’s source of this nutrient is very important. In order to strike the right balance, choose polyunsaturated fats such as vegetable oils and seafood and monounsaturated fats such as olive oil, nuts, and seeds, accompany this with complex carbohydrate sources and clean sources of protein. Be aware the unsaturated variety of fats may also help to lower “bad” LDL cholesterol within the body.
  • Simple sugars found in candy bars, soft drinks, and cookies can provide a quick boost, but then a big letdown afterwards. If you base your diet on complex carbohydrates the blood sugar seems to have less peaks and troughs, which in turn creates a more stable energy flow. Without complex carbohydrates the body can lose steam. You do need to ensure there is a source of fibre with these carbs, this will help the body to absorb them more slowly. In turn this ensures a slower release of energy instead of a quick burst.
  • The best way to maximize the body’s potential for energy is to eat Complex carbohydrates, which are slow burning, these should make up the bulk of the carbohydrates we eat. Starchy vegetables such as squash, pumpkin, and carrots fall into this category. Chick peas are fantastic being that they are a combination of protein and complex carbohydrate.
  • Healthy eating shouldn’t stop with the morning meal. A well-balanced diet throughout the day is an essential source for sustained energy.
  • For the really busy person a frozen omelette, oatmeal packets with no processed sugar are great. Be mindful, though, of the sugar and fat content of your morning meal. A study in Pediatrics found that children who ate sugary breakfasts were hungrier and ate more at lunch.

If you still find yourself sluggish with a well-balanced diet that has incorporated all of these hints and tips, then a visit to the doctor may be in order. Certain diseases, medications, stress, inadequate sleep patterns and a lack of exercise can contribute to fatigue. If you are in any doubts consult a specialist or a medical professional.