Energy Food

by Keri Glassman

We all know that food is fuel for the body-in other words, food gives us energy! However, often the foods we pick to give us a quick energy boost--concentrated sweets, such as a candy bar or donut with your coffee-- are the exact foods we should avoid.

Energy In The Body

The body turns all food we eat to glucose, which is what our body's cells use for energy. Carbohydrates convert to glucose the fastest making them an ideal source for an energy boost. However, simple carbohydrates, such as candy, break down extremely fast in the body and only provide a quick burst of energy followed by a drop in blood sugar levels, leaving you feeling sluggish and tired.

Complex carbohydrates on the other hand, such as whole grains, convert to glucose more slowly, providing a steady supply of energy, with no quick ups and downs. The right combination of carbohydrates, protein and fat eaten at regular intervals will help keep energy levels high. Fiber (found in complex carbohydrates), protein and fat all help to keep you full as well as feeling satisfied!

Some tips to keep your energy up...

• Drink water. If you don’t drink enough liquids throughout the day, you may become dehydrated, causing you to feel fatigue. Go for water or seltzer with a splash of lemon juice instead of sugary beverages such as soda.
• Start Off Right. Always start your day with breakfast. Try to include a high fiber starch and lean protein (such as whole wheat toast with scrambled egg whites), or a Vitalicious muffin!
• Snack. Eating consistently throughout the day helps keep your energy up! By snacking on the right foods, you maintain even blood sugar levels and avoid energy ups and downs. VitaTops are a great snack at 100 calories, made from whole grains, and high in fiber! KeriBars are also a “perfect” snack with the right proportion of fiber, protein, and omega-3s.
• Limit simple carbohydrates. Although a donut or cookie may give you a quick energy boost, it won’t last long. Try to stay away from the candy dish to avoid an energy crash!
• Eat foods containing fiber. Fiber helps keep you feeling full and keeps your blood sugar levels stable and your energy up! Whole grains, fruits such as raspberries, and vegetables such as broccoli, are all good sources of fiber.
• Choose fat carefully. It is important to include healthy fat in your diet, like that found in olive oil, avocado and nuts. Try to avoid foods with saturated and trans fat which may make you feel sluggish.
• Eat your iron. Legumes, fortified cereals, lean meats, dried apricots, and dark green leafy vegetables are good sources of iron. Iron plays an important role in the transport of oxygen via your red blood cells.
• Eat your B’s. Nonfat milk, yogurt, wheat germ, bananas, seafood, and whole grains are good sources of B-vitamins. B vitamins are involved in energy metabolism and you need them to stay energized!