Below is a list of 25 foods that give you energy and can fuel your day.
You don’t need to turn to the so called branded energy food and drinks that come off the shelf. These can be normally expensive for the amount that you get and include ingredients that you may not understand or ingredients that are no good for you.
Go for foods that are more natural and you will not only get an energy boost but also the other health benefits of eating this type of food.
See how many of these foods you already eat or if there are any new ones that you could try.
Apples are a great food to have in your daily diet, as they provide a wide range of vitamins and minerals that your body needs, including a good amount of fiber. They say an apple a day keeps the doctor away, but it also keeps you fueled through the day. They are super handy and easy to take with you while you’re out and about. They make a great workplace snack or a nice side item at lunchtime, and it should be counted as a carb if you’re balancing it with a protein. Apples live up to the hype and you really can’t go wrong opting for this as an energy booster.
One great vegetable to add to your energy-producing line-up is peppers. They can be eaten in a recipe, or simply washed and cut up into sticks for dipping into things like hummus for added energy. They not only work as an energy food, but also help you to curb your appetite, making them great for times when there is a few hours until your next meal and you’re feeling like you’ll eat just about anything. Reach for the peppers instead and you’ll be able to squash those cravings while getting the energy you need to keep charged and active.
Hummus is made from chickpeas and provides a nice source of energy that will keep you going for a few hours. It makes a great snack, especially when you use other energy-giving foods as a dipping utensil. Some favorite hummus dippers: baby carrot sticks, celery sticks, bagel chips made from whole wheat, cucumber slices, and more. There are many version of hummus, so be sure to pick ones that don’t have a lot of added ingredients because some of them try to sneak in unhealthy oils and other additives. Keep it simple and enjoy the taste and energy.
The great thing about carrots is the different forms they come in that make them easy to have around as a go-to option. You can get baby carrots which are the perfect size for snacking and require zero prep. You can quickly make your own “carrot chips” by slicing them into circles and you can use them to dip into hummus for added energy. You can also simply cut regular carrots into sticks and enjoy a crunchy snack that will give you guilt-free energy with no crash at a bare minimum of expense.
Celery might not be the most appetizing veggie on the block, but it will keep you going because it’s light, full of water to keep you hydrated, and fiber to keep you regulated. It also goes well in a salad or added to most soups. You can also add it to a green smoothie to help water it down and add extra fiber and nutrients to it. Dipping celery in peanut butter is a great way to make it taste good while adding healthy fats and protein to give you energy that lasts and lasts.
Pineapple may not be suitable for diabetics and those on carb-conscious diets because of its sugar content, but it’s a good fruit to add if you’re able. The manganese it contains is what helps with energy output and pineapple is a very healthy fruit in many other ways. It has plenty of Vitamin C so you’re getting antioxidants, and the familiar flavor can wake up your taste buds if you’ve been eating otherwise bland foods. You can enjoy it in a fruit salad along with other energizing foods, which makes for a great breakfast option, or you can use it as a snacking solution that will keep you feeling good until lunch or dinner.
Oatmeal is often given credit as a very energizing breakfast and a great way to start off your day. Avoid the instant oatmeal packs that contain a lot of sugar and artificial flavors. These might help the oatmeal go down, but could negate the energetic value of oatmeal and give you a sugar crash instead. There are some organic varieties of instant oatmeal that have natural flavorings and use cane sugar instead of refined sugar. You could try these out to see if you feel energized or not, as this is a more natural source and made from ingredients that are more pure and less processed.
Granola is a nice energy-producing food and it pairs nicely with Greek yogurt and fruit for a smart breakfast. You can also just eat a handful of it to sustain yourself between meals, so it’s very versatile. When choosing which granola to go with you’ll want to find a kind that contains all natural ingredients and not a lot of added sugar. Since granola can be rather bland by itself, many brands end up adding to it in order to make it more palatable. You can also make your own granola at home so that you can act as the quality control manager.
9. Herbal Teas
You can sip on your favorite herbal tea throughout the day for added energy since many herbal teas are really nothing more than a spice or a herb mixed with hot water. You’ll be getting the essence of those ingredients and they’re easily absorbed by the body thanks to the liquid form you’re taking them in by. Green tea is a good choice, but if you’re looking for energy without the caffeine you can make a ginger tea or a ginseng tea. You can try several different ones and see what your body responds most to. Taken between meals, teas can fill that void and give you what amounts to long-lasting energy.
Quinoa is a very special food for many reasons, including its protein and giver content, but it also acts to help sustain you by being a complex carbohydrate. It’s also a great energy source if you’re working out, thanks to the essential amino acids it contains. It can be used as a side dish, or used as the main attraction to a meal, thanks to it’s nutritional breakdown.
Here’s a yummy power-up that you’ll be happy to include in your regular menu. Since these taste so good many don’t realize just how much energy you can get from a serving of strawberries. It’s important not to sugar them up to the point of suffering from a sugar crash, and simply eat them all natural with no doctoring. They go well with other fruits like pineapples, or you can enjoy them solo. If you want to sustain long-term energy from them you can use them as part of a light and healthy lunch by pairing them with a protein as well as a healthy fat source.
Cucumbers are a very hydrating vegetable and are made up of mostly water. They contain decent amounts of vitamin C, are great when you’re on the go because they travel easily when cut into slices or sticks, and are perfect salad toppers. Go with organic cucumbers whenever possible because the thick skin means they’ll absorb a fair amount of pesticides if grown conventionally. Cucumbers contain an eclectic mix of some of the best vitamins you can put in your body, including Vitamin B5 which specifically helps to boost your energy levels. Start eating more cucumbers and you’ll notice the difference right away.
The right mix of protein, carbs, and healthy fats is what provides you with long-term energy, and you simply can’t pick a better protein option than salmon. Salmon has the added benefit of not only being rich in protein but omega-3s which can help with inflammation and make you feel more like yourself. Salmon can be cooked many different ways and is great when paired with a veggie and a complex carbohydrate. You’ll feel full and energized for several hours if you get the combination correct. Try a salmon caesar salad for lunch on a bed of spinach and with cucumbers in place of croutons.
Eggs are a protein-packed way to start your morning, which makes them an especially good choice for those that are lifting weights as part of their fitness agenda. Almost every diet out there puts eggs on the approved food list, and whether you’re using the whites or the entire egg it will still work to give you energy, as long as you balance it out with a carb. Eggs are often used as part of a fitness routine that involves lifting weights to help build muscle. More lean muscle will give your body more energy on a day to day basis.
Beans are a fantastic choice if you need energy not just now but over the next few hours. They’re digested slowly by the body so the feeling of being full, satisfied, and having adequate energy lasts and lasts. Beans are the perfect side dish to a protein because they help round out that protein with some of their own, and provide fiber to help the meal get processed through the body. Sub out black beans for a coma-inducing starch like french fries the next time you’re out to eat and observe the difference in how you feel.
Curry spice provides a nice boost in your energy, and as long as you’re eating a meal with curry that covers all of your other nutritional needs it should make you feel more alert and active after you eat it. If you’re unfamiliar with how to cook curry, there are several recipes to try that include this spice and will walk you through the steps. Become adept at just a few curry recipes and they can become regular additions to your regular menu, adding nutrition and wholesome energy to your day.
Not getting enough water is the number one reason why many of us feel run down and sluggish through the day. It can be hard to remember to drink water, especially in this hectic society we live in, but it’s crucial to stay hydrated. You’re also getting water from some of the foods you eat, but it’s important for your energy levels to make sure that you’re well-hydrated. If you notice that your urine is dark and not very plentiful you’re in serious need of a glass of water. It’s possible to drink too much water, so gradually increase how much you drink each day until you reach the right zone.
Is there anything spinach isn’t good for? It’s one of the healthiest foods you can eat, plus it’s going to provide you with energy that will get you through the day, or at least until your next well-balanced meal. It forms the foundation to just about every green smoothie recipe we could find, and for good reason. Once for once this is a nutritional heavyweight, and can’t be ignored. Sub out nutritionally inferior iceberg lettuce with baby spinach leaves for your salads and notice your increased energy levels. Fresh or frozen you’ll be doing your body a favor, giving it more energy and helping it battle diseases of all kinds.
Lentils are another food that is digested slowly by the body and has a nutritional makeup that helps add to a balanced diet. They are very easy to cook, and you can boil up a batch of them and store the leftovers for a few days. They’re also an inexpensive food, with a generous-sized bag costing only a few dollars. They go well with just about any meal, and they’ll help you feel full without bogging you down like some foods. They’ve been voted one of the healthiest foods you’re not eating, so try adding them more to your weekly shopping list.
20. Greek Yogurt
Greek yogurt came onto the scene quickly and is fast becoming the more popular yogurt when compared to ordinary yogurt. It can serve as a sour cream replacement and is a better all around food than regular yogurt because of its increased amount of protein. This means that by itself it is a more well-rounded food, providing both carbs and protein as well as digestive enzymes. This is one food that can serve as a snack all by itself and get you through a spot of low energy. You can also use is a side for a protein at lunch, like grilled chicken breast so that you feel great all afternoon.
It’s the B Vitamins in edamame that work the energy magic. While you may not be used to eating this soybean you should seriously consider keeping it around as a handy snack. It’s great for times when you need to get some quick energy but want it to last for a few hours or so. They’re also fun to eat since you break open the pod to eat the soybeans inside. In Japan, they are often served as a snack food and are becoming more popular on American menus as an appetizer.
Choose between watermelon, honeydew, and cantaloupe, or have them all together. You really can’t go wrong with this as a high-energy food choice. All three of these melons contain antioxidants, taste great, and will give you real energy, not the kind of that comes out of a shiny can, but the kind that comes from nature. Melons. along with other fruits and vegetables, absorb the energy from the sun while they’re growing and transfer this to you when you eat it. That’s why artificial ingredients and synthetic energy drinks don’t provide real energy, just a scientific parlor trick that eventually brings you down.
Here’s an easy-to-make food item that can give you energy for the long term. It’s made out of cornmeal and it’s possible to make a batch of it and eat it for a few days, making it very convenient. It’s another complex carb and you may notice a many others on our list because they’re so good at providing long waves of energy and making you feel great, even if you’re on a diet and getting fewer calories throughout the day. This is one food that you can turn to even if you’re on a gluten-free diet as it is a grain that contains no gluten.
24. Brown Rice
You’ll see brown rice being offered more and more as a substitute for white rice. That’s because it is digested by the body differently, and won’t lead you to be hungry just an hour later. It’s broken down more slowly by the body and it has additional nutrients that make it a strong choice for those that are looking to get the most energy through the foods they eat. Served as a side next to a high-quality protein like salmon or chicken breast, you’ll be concocting a well-balanced meal that will have you cruising through your day.
No list of energy foods would be complete without broccoli. This is one vegetable that you should be eating more of anyway, even if it didn’t provide you with energy. But it does, so try to get more of it if you’re loath to eat it. It has protein, fiber, a host of different vitamins and minerals, makes an instant side dish, or can be added to a recipe for an instant nutritional boost. The Vitamin C content alone is going to help your body battle free radicals which will make you feel better, and less lethargic.