Fatigue can occur for a variety of reasons. Lack of sleep, certain medications, stress, and illness all contribute to feeling tired. Lack of energy can also occur due to poor diet. For example, diets too high in sugary and fatty foods tend to be followed by energy crashes, while diets with minimal vitamins and minerals tend to result in damaged physical symptoms, like brittle nails or hair loss. Selecting certain foods or working a few different foods into your diet can really boost your energy, as healthy foods take longer to digest than not-so-healthy options, releasing a steady stream of energy rather than a spike (which is usually followed by a crash).
With that in mind, here are 13 foods that give you energy:
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Rolled Oats:
Rolled oats are a great meal choice, as they are an excellent source of complex carbohydrates, which our body converts into glucose as a primary source of energy. We usually recommend having them in “oatmeal” form for breakfast or lunch with some fruit. But, you can also work them into dessert. Here is a Apple Pie recipe with rolled oats.
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Almonds:
Almonds are a great energy-boosting snack choice because they provide the body with good fats, fibre, and protein. The high fibre and protein levels will help you feel full longer while providing you with a steady stream of energy. We recommend carrying a little bag of almonds with you at all times. Keep the snack bag in your car, purse, backpack, or satchel.
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Probiotic Yogurt:
Probiotic yogurt contains healthy bacterial cultures which support your digestive tract. Low-fat probiotic yogurt can also be a good source of calcium and protein. These vitamins and minerals are all energy producers, so we recommend working a probiotic yogurt into your diet as a snack or breakfast option. Learn more about the benefits of probiotics and how they can help support your weight loss journey HERE.
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Beans:
“Beans, beans the magical fruit. The more you eat, the more you too*!” (we hope you find that nursery rhyme just as nostalgic and comical as we do). In all seriousness, though, beans are a source of fibre and a lean source of protein. They will help you feel full and are a great meat alternative. Here are 86 bean recipes for you to try, you’ll probably find at least one worth making.
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Spinach:
Spinach and other dark green leafy vegetables are nutrient-dense choices that are rich in antioxidants, which help repair damaged cells. Spinach is a good source of iron, vitamin C, potassium, and magnesium. For more benefits of spinach, beyond energy, check out THIS article.
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Eggs:
Eggs are one of the least expensive and highest-quality protein sources available. People with a history of heart disease, high cholesterol, or diabetes may consider choosing egg whites over whole eggs, as yolks are high in cholesterol. Here is a yummy egg snack to consider if you didn’t want to make eggs fresh.
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Chicken Breast:
Chicken breast is a lean source of protein and easy to prepare in so many ways! A couple of our favourite chicken recipes are Asian Chicken Salad and Balsamic Marinated Chicken. Yum! For more benefits of chicken, check out THIS article.
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Apples:
Apples are a great source of fibre and a healthy, easy snack. You know what they say: “An apple a day keeps the doctor away!” For a more-fun apple snack, check out our Baked Apples recipe.
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Whole Grains:
Choose whole grains, like brown rice, and 12-grain bread, as they contain all the original nutrients found in the grain. Beware of “enriched” imposters, which are simply processed grains that have had vitamins and minerals added to them. If you go with the original source, you’ll feel full and have energy all day. Whole grains make a great side (rice) or carrier (bread) for your meals.
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Berries:
Berries are well known for their antioxidant properties. They’re an important part of a healthy lifestyle–not to mention delicious. Try them for breakfast in our Fruit and Yogurt Parfait.
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Lean Beef:
Lean beef is a great source of iron. Iron plays a key role in producing red blood cells. Red blood cells carry oxygen throughout our bodies, giving us energy. Try our Beef Stroganoff for dinner to boost your iron levels.
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Peanut Butter:
Peanut butter gets a bad rep for its high-calorie content. But, this spread is rich in fatty acids, fibre, and protein. For a creative twist, try it on apples or celery sticks as a snack to boost energy.
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Salmon:
Wild Pacific salmon is rich in omega-3 fatty acids, vitamin D, and selenium, which help provide your body with healthy energy. We recommend trying to include salmon in your diet twice a week.
Hopefully, one or two of these 13 ingredients will help you make foods that give you energy. If none of them tickled your fancy, contact our Lead Health Coach, Laura, for more ideas, as we know everyone’s taste buds are different and we’re full of ideas.
