Have you been feeling extra tired recently? There are a variety of factors that may be contributing to your low energy level. Lack of sleep, stress and even an unhealthy diet can drain your energy, leaving you feeling sluggish and unmotivated. While quick fixes like coffee and energy drinks may boost your energy for a short amount of time, once the effects wear off, your body returns to the inactive state it started in. Additionally, too much of these caffeine stimulants may negatively affect your quality of sleep and overall health.
When looking for ways to increase your energy level, one of the best places to start is with your diet! Eating foods that are rich in vitamins and nutrients that your body craves can help ensure that you stay energized until your next meal. Whole-foods like fruits, vegetables and whole grains work to keep your body feeling the way it should.
If you’re wondering, “what are the best foods for energy?” Then you've come to the right place. Continue reading to discover fifteen energy-boosting foods we suggest adding to your diet.
Almonds
The perfect healthy snack, almonds are a delicious treat to be enjoyed as is! They're rich in omega-3 fatty acids, vitamin B and magnesium–all of which work to boost your energy levels and replenish the vitamins your body uses throughout the day. Pair them with dried fruits and other nuts to make a healthy homemade trail mix, or enjoy nut butter as a spread on a piece of toast. Almonds are the perfect snack to have on hand when you need a quick boost of energy.
Greek Yogurt
Breakfast, lunch, dinner or dessert, Greek yogurt can be enjoyed any time of the day. Full of healthy nutrients like probiotics and calcium, Greek yogurt is the perfect afternoon pick-me-up when you’re running low on energy. When shopping for Greek yogurt, we recommend purchasing one that is low in sugar and artificial flavors, as it's often the healthiest choice. Enjoy your yogurt plain, top it with berries, or even use it as an ingredient in your favorite creamy fruit salad!
Dark Chocolate
Dark chocolate is an excellent snack choice when you need a healthy energy boost! Eaten in moderation as an on-the-go snack or paired with other food, dark chocolate can be a great treat. If you're craving a wholesome dark chocolate dessert, then try making these delicious Cassava Brownies. Gluten free and full of flavor, they're the perfect dessert to snack on.
Quinoa
Quinoa is a nutrient-dense seed that is packed with protein! Often mistaken for a grain, it's prepared much as you would cook rice. The high amount of protein in quinoa also helps to keep your body feel fuller for longer. A versatile and nutritious grain, quinoa is an excellent addition to any meal. If you're a new quinoa consumer, try starting with a recipe like this Quinoa Salad. It's easy to make and tastes great.
Eggs
Loaded with protein and healthy fat, eggs are a great food to eat on a regular basis. Enjoy them hard-boiled, scrambled or poached. Eggs are incredibly versatile and can be worked into a variety of recipes. Keeping hard-boiled eggs on hand as a snack is a great way to ensure that you're reaching for wholesome snacks rather than ones with lots of added sugar. Incorporate eggs into your energy-boosting diet by making these tasty Scrambled Egg Muffins.
Smoothies
Smoothies pack a ton of nutrients into a drinkable package. Adding nutritional boosters to your smoothie is a great way to amp up its nutritional value and turn it into a wholesome meal. Customize your smoothie to your taste preferences by adding almond butter or some other nut butter, plant-based milk and even some frozen fruit. Not a fan of drinking your calories? Turn your perfect smoothie into a delicious Smoothie Bowl instead.
Spinach
Spinach is truly a superfood. It's no wonder why Popeye loved it so much! An incredible source of iron, spinach is a veggie that can work with your body to give you long-lasting energy. According to the FDA, just one cup of spinach can provide you with almost one-third of your daily suggested iron intake. Saute spinach and add it to your dinner, or blend it raw into your favorite breakfast smoothie for a boost of added nutrition.
Lentils
Don't be fooled by their small size; these legumes are a nutritional all-star. Lentils are made up of a variety of nutrients that help boost energy levels. They're a great source of fiber and protein and provide you with a steady source of energy. Lentils are also an excellent meat substitute for those following a vegan/vegetarian diet. For a fun vegetarian recipe, check out these Sorghum Lentil Sloppy Joes
Brown Rice
High in dietary fiber, brown rice is a great grain to add to your diet if you want to boost your energy levels. Its delicious nutty flavor tastes great when used in side dishes, pilafs, as a vegetarian meat substitute, or even in soups. Add brown rice to your list of super energy foods and try out this Savory Wild and Brown Rice Pilaf!
Sweet Potato
Delicious, sweet and incredibly nutritious, sweet potatoes are a great veggie to turn to when you're in need of a quick energy boost. Full of fiber, vitamin A and complex carbs, they can help supply your body with a constant stream of energy that's hard to get from other foods. Slice them and bake them into fries, or turn them into delicious Sweet Potato Waffles!
Apples
Apples are one of the most nutritious fruits available. They're a great source of carbs and fiber and have an incredibly high antioxidant content. Eat them as is, add them to your favorite baked goods or use them as a healthy topping on your favorite oatmeal recipe. This sweet fruit is sure to help get you out of any energy slump and boost your mood!
Oatmeal
Oatmeal is a fiber-rich whole grain that is known to provide long-lasting energy. The high fiber content of this grain works to keep you feeling full and content for hours, helping to avoid snacking in between meals. An extremely healthy breakfast choice, oatmeal is a great way to start your day. In addition to eating it by the bowl, oatmeal is a great alternative ingredient in gluten free baking and used in a variety of gluten free recipes! Pass up your everyday oatmeal recipe and swap it with this delicious Oatmeal Congee.
Seeds
Seeds like chia seeds, flaxseeds and pumpkin seeds are all great for boosting your energy levels. They're rich in plant-based omega 3 fatty acids, a crucial source of stored energy. Omega 3 fatty acids can help your cells function better and work to amp up your energy levels. Use them as a nutritious yogurt topping, or bake them into healthy Super Seed Crisps!
Avocados
Avocados don't just taste great; they're great for you as well! Full of healthy fats and fiber, avocados are the pick-me-up you need when you're running low on energy. Slice them up and eat them on toast, or use their creamy texture to make a great addition to smoothies or turn them into a tasty game-day dip with this Avocado Cashew Dip recipe.
Oranges
A sweet and tangy fruit, oranges are a delicious treat that screams summertime. Known for being rich in Vitamin c, oranges also contain a variety of other antioxidants that work to keep your body functioning at its best. When looking for fruit to add to a healthy diet, oranges are an excellent choice! Turn oranges into a sweet summertime treat with this Orange Creamsicle Protein Pops.
From oranges to avocados, here are fifteen foods that you can add to your diet for an energy boost when you need it the most. Now that you understand how each of these foods can boost your mood, we're positive that by adding them to your weekly meal plan, you'll feel more energized than ever. Eat these delicious foods on their own or add them to one of your favorite recipes and say goodbye to sluggish days for good!
What meal do you turn to when you need a boost of energy? Maybe a protein-packed breakfast or a bowl of brown rice before hitting the gym. We all have different preferences when it comes to our favorite healthy meals and we'd love to know what items are on your energy foods list!
Thank you for taking the time to read this article. Here's to wishing your day is full of flavor, health and energy!
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