Fuel your day with these energizing eats

When I’m tired, the first thing that comes to mind to wake me up from my midday slump is either an energy drink, a green tea or some coffee. However, I don’t always want something to drink, so I go on the hunt for some high-energy, healthy foods to eat. Some of the main things to look for in the search for high-energy foods are: 

  • Complex carbs
    • They burn slowly, giving you energy for longer
    • Fiber is a complex carb!
  • Protein
    • Consistent and lasting energy
  • Healthy fats
    • Enhances the absorption of nutrients and helps keep blood sugar levels stable
    • Omega-3s are a mood AND energy booster
  • B vitamins
    • Helps enzymes turn food into energy
  • Simple/natural sugars
    • Ready-to-use energy
    • Lactose is an example! 
  • Minerals
    • Magnesium
      • Helps to convert sugar into energy
    • Manganese
      • Breaks down carbs and proteins to turn them into energy
  • Vitamin C
    • Needed for energy production

Make sure to stay away from high-sugar foods because while it might give you a boost of energy, you’ll crash not long after.

Here are some foods I found that meet the criteria above!

  • Bananas
    • Complex carbs + vitamin B6 + little bit of protein
    • Can eat in so many ways, as a snack on its own, frozen and blended into a smoothie, etc.
  • Eggs
    • Protein + leucine (stimulates energy production) + B vitamins
  • Oatmeal
    • Complex carbs + serotonin from oats
    • Watch out for packets with high sugar though!
    • Add cinnamon, which helps to keep blood sugar levels stable, making your energy levels stable
  • Hummus
    • Complex carbs + fiber
  • Brown rice
    • Vitamins + fiber + minerals 
  • Avocados
    • THE healthy fat + fiber + B vitamins
  • Leafy greens
    • So many vitamins and nutrients to keep energy steady
  • Nuts
    • Complex carbs + protein + fiber
  • Seeds
    • Fiber + fatty acids + magnesium, phosphorus and zinc (all help convert food into energy!)
  • Peppermint
    • Not a food, but it has been shown to elevate alertness
  • Water!
    • Even though this is a drink, I thought it was worth mentioning because being dehydrated can make you feel low-energy. A refreshing glass of cold water might be the perfect solution to wake you up!

Need help measuring out these foods? Check out the TOPS Store for portion bowls, measuring cups and more! 

Stay tuned for my next blog post featuring foods that nourish your mind and mental health!

Information from:

Integris Health


The Wellnest

About Lexi Wojcik-Kretchmer

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