As the days get shorter and colder it may be easier to slow down and stay in bed, but sometimes that isn’t an option. Instead of turning to caffeine, try some food and drink options that are packed with protein, potassium, omega-3, and fiber to keep you energized. These ingredients are a great pick me up for any time of the day. Here are a few nutritious options to help get you through the day:
1. Fruit
Fruits are a great way to stay energized. They have natural sugars which help give you energy. Bananas are one of the best choices when you feel like you’re running out of steam because they are rich in potassium and fiber. When your body is low on potassium, you can feel weaker. Oranges are also a good pick me up because they are rich in vitamin C. They combat inflammation and give your immune system an added boost – which is always helpful during the winter months. Finally, watermelon isn’t only a summer fruit. Since watermelon is 90 percent water, it helps with dehydration which, in turn, helps with energy.
2. Eggs
Ever wonder why eggs are such a go-to breakfast favorite? They’re easy to make and quick to eat on the go, but they also happen to be one of the best food choices to start your day! Eggs not only have 6 grams of protein to give you slow-burning energy that sticks with you, but are also high in healthy fats that sustain you throughout your day. They’re also packed with healthy B vitamins and iron.
3. Oatmeal
Oatmeal has a high amount of protein and fiber. This means it prevents blood sugar spikes and slowly gives you energy throughout the day. Pro tip: you can throw a banana in to give you double the energy!
4. Green tea
Need a caffeine boost? Green tea is a great way to get some caffeine midday without the sugar and cream. First, green tea is made with water, and sometimes you feel low on energy because you are dehydrated. The extra water alone is a great start, plus green tea has caffeine. It also has an amino acid that metabolizes caffeine over a long period of time to prevent jitters, and a crash later.
5. Fish
A super nutrient we haven’t mentioned yet is Omega-3 fatty acid. Omegas are a vital part of the way your body functions. On top of being an energy source, they keep your lungs, heart, and immune system functioning properly. Omega-3 isn’t found in many foods, but fish like salmon, mackerel, and sardines are packed with these healthy fats. Not big on fish? Try a supplement, and pack other sources like flax seeds, chia seeds, and walnuts into your diet.
6. Sweet potato
Sweet potatoes are complex carbs, which your body takes longer to break down. This gives you lasting energy. Not to mention they are packed with vitamin B which helps turn calories into energy that your body can use to get you through the day.
7. Avocado
Avocado is another great option when trying to add foods to your diet that give you energy. They are filled with healthy fats and vitamins. It’s easy to add avocado to a smoothie or a fruit plate, dice it up in a salad, or eat it on toast with some eggs.
8. Almonds
Sometimes it’s easiest to grab unhealthy snacks because they’re easy to eat, but almonds are a great exception. Make sure your snack will pack a punch, and positively impact your body. Almonds, and other nuts, are high in protein and monounsaturated fats.
9. Dark Chocolate
Craving something sweet, but don’t want to crash? Dark chocolate is a great option. It contains a nutrient called theobromine, which can help with cognitive function, give you energy, and boost your mood. Be sure to find dark chocolate with 75% cacao or higher and small amounts of sugar.
These foods are great to help boost your energy levels, but if you find yourself feeling low energy all of the time, schedule an appointment today.
