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Top 10 Healthy Foods for Boosting Energy

Published 17 November 15 01:42 PM

Top 10 Healthy Foods for Boosting Energy

Does this sound like you? You’re working a long work shift, energy levels plummeting, practically guzzling mug after mug of coffee just to stay awake. If this sounds familiar, don’t fret. We may just have the thing to eliminate that ever-present drowsiness.

Your diet can have a huge impact on your energy throughout the day. Replacing heavy, greasy foods with nutritious, healthy snacks can replenish depleting energy reserves. Fight off fatigue in the workplace by consuming these energy-boosting foods.

1. Eggs – Rich in vitamins B and D, eggs are an amazing source of long-lasting energy. Plus, eggs are filled with high-quality proteins, leading to a significant energy boost.

2. Almonds – Just a small serving of almonds can do wonders for your energy levels. This healthy snack contains magnesium and B vitamins that help produce energy. For the perfect serving size, stick to 1 ounce or about 23 nuts.

3. Peanut Butter – Although peanut butter is high in calories, a small serving can offer sustained and steady energy. Loaded with healthy fats, protein and fiber, peanut butter curbs cravings, stabilizes blood sugar levels and aids in the production of energy. So, instead of eating buttered toast in the morning, spread some all-natural peanut butter on your bread. Try to steer clear of products with added sugars and keep to a 2-tablespoon serving size.

4. Bananas – Bananas are just about the easiest snack you can find. All you have to do is throw one in your lunch bag or purse and go! Filled with fiber, B vitamins and potassium, this portable snack fuels energy and promotes muscle function.

5. Kale – Forget iceberg lettuce and add nutrient-rich kale to your salad instead. High in vitamins and minerals, kale helps improve your mood, stave off hunger and prevent fatigue. Prepare it as a side dish, add it to soup or pair it with whole-wheat pasta.

6. Oatmeal – It’s no secret that oatmeal is a healthy breakfast or snack option. Rich in fiber, oatmeal will provide energy with staying power. If you’re in a hurry, prepare overnight oats ahead of time and store them in mason jars. Then, you can just grab one on your way out the door!

7. Pistachios – Pistachios are high in protein, fiber and heart-healthy monosaturated fats to give you sustainable energy throughout your work shift. Keep calories in check by sticking to a small serving size.


8. Hummus – If you’re a fan of hummus, here’s some great news: this Mediterranean dip is a wonderful pick-me-up snack! Hummus is an excellent source of fiber and protein and can give you the burst of energy you need. You can use it as dip for nutrient-rich veggies like red peppers or carrot sticks, or you spread it on bread for a healthy sandwich spread.

9. Ginger Tea – Coffee lovers may scoff at this suggestion, but why not replace that afternoon coffee with a cup of ginger tea? Ginger tea is loaded with antioxidants and nutrients for an afternoon pick-me-up without the undesirable side effects of caffeine.

10. Whole-wheat Snacks – The beneficial properties of whole-wheat snacks are indisputable. Whole grains, and whole wheat especially, are loaded with essential nutrients for the production of energy, including fiber, magnesium, iron, protein, carbohydrates and B vitamins. Combine whole grains with protein for an optimal energy boost. You could try whole-wheat crackers with low-fat cottage cheese or whole-wheat toast with sugar-free nut butter.

Try any of these high energy foods to stay alert all work shift long!

How about you? How do you stay energized throughout the day?

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    Occupation: Media, Marketing and Merchandising
    Setting: King of Prussia, PA
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