| High Energy Foods for Alertness Throughout the Day
Posted by Rebecca Thomas on 3/2/2012
In the busy world of modern society, it is easy to end up a little
short on energy. When the body is running on very low energy levels,
the day can drag on and feel like hours when only a few minutes have
passed. Fortunately, it is possible to fight low energy levels by
eating foods that promote energy throughout the day.
We're not just talking about nutrition for high-endurance athletes and
the world's strongest men. Nutrition is for the businessman and
businesswoman who are trying to eat great and feel great throughout
the day. Nutrition is especially important when exercising as well,
and any professional looking to maintain a tone physique
Whole Grain Carbohydrates
Whole grain carbohydrates are a vital part of maintaining energy
throughout the day. While carbohydrates have been given a bad
reputation in weight loss diets, the fact is that whole grain
carbohydrate sources are some of the best at providing the body with
high energy levels throughout the day.
The way whole grain carbohydrates provide energy is by helping to
stabilize the blood sugar. Unlike highly processed sugars and white
flour, whole grain carbohydrate foods break down slowly and provide a
boost of energy as it breaks down for several hours. It is a complex
carbohydrate that takes the body more time to break into a useable
form, which means that it keeps the blood sugar levels even and keeps
the body running without the crash of sugar.
A wide range of foods can contain whole grains. The most common options include:
- Whole grain bread
- Old fashioned oats
- Whole wheat pasta
Nuts are another food that helps the body effectively use energy. Nuts
of all types are high in protein and full of healthy fats that can
help stave off hunger as a snack while providing the body with
nutrients it needs for energy.
The aspect that makes nuts stand out from many other foods includes
the high level of magnesium. Magnesium is a nutrient that is vital to
helping the body naturally break down foods for energy. When magnesium
levels are low, the body cannot use energy as efficiently.
The nuts that are best for increasing energy levels include:
While many heavy meats are known to cause sleepiness due to the high
fat content, the lean meats are vital to providing the body with
energy. Beyond simply providing carbohydrates, the body also requires
protein for optimal energy levels throughout the day.
Lean meat sources are able to provide the body with necessary protein
to get through the day while also containing vitamin B12 and tyrosine.
Tyrosine is a vital amino acid that helps improve mental alertness by
increasing dopamine and nor epinephrine levels in the brain.
Though vitamin B12 does not actually have an immediate impact on the
energy, it helps the body fight insomnia that can contribute to lack
of energy in the day.
Lean mean sources that are ideal when seeking high protein and low fat
- Lean cuts of beef
Foods that are full of fiber are useful in helping stabilize energy
throughout the day. Fiber is a vital element in maintaining energy
because it naturally slows down the digestive processes so that the
body is able to properly break down foods that contain carbohydrates.
Increasing fiber intake can help improve energy levels throughout the
day due to the stabilization factor involved in digestion. It makes
the energy levels more consistent. Foods that are high in fiber
Leafy Green Vegetables
Leafy green vegetables are a natural way to help maintain the overall
health of the body. Beyond simply helping the body, it also provides
energy when combined with other healthy food choices.
Leafy greens have two main elements that help with energy: iron and
folate. Iron is a necessity to prevent anemia. When the body does not
have enough iron, fatigue often follows. Folate is a necessary element
of preventing depression, which also leads to fatigue and lack of
energy. By ensuring the diet has plenty of leafy greens, it is
possible to prevent fatigue causing conditions.
Leafy greens that contain iron and folate include:
- Romaine lettuce
- Mustard greens
While water might not seem like it should boost energy throughout the
day, the fact is that dehydration leads to fatigue. Water does not
contain calories, but it does make up the vast majority of the human
body. Without water, the body is not able to function properly and
thus loses energy.
Specific individuals will require a different amount of water to stave
off dehydration, but a general rule that applies to most individuals
is to try drinking at least 64 ounces of water a day. During hot
weather or while exercising, adding more water to the day is usually
Maintaining energy throughout the day requires eating a healthy diet
that promotes energy and fights fatigue. With the right combination of
foods, it is possible to stay healthy and energetic.
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