Healthy Foods That Provide High Energy

Last week I discussed some fundamental things you could do to maximize your energy level.

Two of the tips I discussed were "Strive to eat 5-6 small, WELL-BALANCED meals throughout the day" and "Eat foods that are low-glycemic".  For a refresher on these two tips, click on my blog article The Keys to Maximizing Your Energy Level.
 
I defined "WELL-BALANCED" as a diet that consists of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function properly. The other macronutrient is water.

I also talked about the benefit of eating foods that are "LOW-GLYCEMIC" over those that are medium or high glycemic. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy. If you would like to look up the glycemic index of different foods, take a look at the following websites:  http://www.mendosa.com/ or http://www.glycemicindex.com/.

There is also a term called the "glycemic load" which comes into play when we talk about the glycemic index, but I will save that explanation for a future discussion. For now, get yourself familiar with the glycemic index and opt for those foods that are low-glycemic.

Below is a list of various high energy foods. I've listed them under their major nutrient categories: carbohydrates, fats, proteins, proteins/carbohydrates, proteins/fats, and proteins/carbohydrates/fats, and I included a short discussion on water. Use these foods to create healthy meals aimed at giving you lots of energy. And make sure you pay attention to BALANCING your meals: 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein.

Also understand that there are other healthy foods that fall under these categories. I've chosen to focus only on high energy foods for this discussion.


CARBOHYDRATES:

* Whole Grain Bread
NOTE: High in fiber

* Whole Grain or Whole Wheat Pasta
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as copper, selenium, magnesium and manganese. Also high in fiber.

* Brown Rice
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as manganese, selenium, magnesium. Also high in fiber.

* Oatmeal (rolled or steel-cut oats)
NOTE: Oats contain a small amount of most of the B vitamins, and a good amount of manganese, phosphorus, selenium, magnesium, zinc, and iron. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.

* Yogurt
NOTE: Contains a small amount of most of the B vitamins and rich in calcium. Don't eat excessive amounts due to the fat content.

* Sprouts
NOTE: Contain the B-complex vitamins, and show a big jump in Vitamin A and an almost unbelievable amount of Vitamin C over that present  in unsprouted seeds.

* Broccoli
NOTE: Very high in vitamins A, C, and K, a great source of folate, dietary fiber, manganese, and potassium. Also decent in vitamin B6, vitamin B2, phosphorus, magnesium, omega 3's, iron, and calcium.

* Asparagus
NOTE: An excellent source of folate, and a very good source of vitamins B1, B2, B3 and B6. Also contains the B vitamins choline, biotin, and pantothenic acid. Additionally, it is rich in fiber.

* Spinach
NOTE: High in vitamins A, C, E, K, B1, B6, and minerals like potassium, calcium, magnesium, and zinc.

* Brussel Sprouts
NOTE: An excellent source of vitamin C, a very good source of beta-carotene and manganese, and a good source of vitamin E. Also very high in fiber.

* Red Peppers
NOTE: Extremely high in vitamin C, a good source for beta carotene, and a good source for niacin (vitamin B3). Also high in fiber.

* Green Peppers
NOTE: Extremely high in vitamin C and a good source for fiber.

* Tomatoes
NOTE: Rich source of vitamins C, A, and K, manganese and other minerals, B vitamins, iron and folates. Also high in fiber.

* Bananas
NOTE: Rich source of potassium. Unlike some nutrients, potassium isn't stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating. Also rich in vitamin, B6, vitamin C, and manganese. And a good source of fiber.

* Apples
NOTE: Contains vitamin C and fiber.

* Grapes
NOTE: A good source of vitamins C, A, and K, as well as B-complex vitamins such as pyridoxine, riboflavin and thiamin. Also rich in copper, iron and manganese.

* Peaches
NOTE: A very good source of vitamin C, a moderate source of vitamin A, and rich in potassium and iron. Also contains the B-complex vitamins niacin, pantothenic acid, pyridoxine, riboflavin and thiamin.

* Pineapple
NOTE: An excellent source of vitamin C and a good source for Vitamin A. Also rich in the B-complex vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium.

* Strawberries
NOTE: An excellent source of vitamin C. Also rich in the B-complex vitamins. It contains very good amounts of vitamin B6, niacin, riboflavin, pantothenic acid and folates. And contains a good amount of minerals like potassium, manganese, copper, iron and iodine.

* Blueberries
NOTE: Contains a good amount of vitamin C, manganese, and small amounts of the B-complex vitamins such as niacin, pyridoxine, folates and pantothenic acid. Also a good source of fiber.

* Cantaloupe
NOTE: Exceptional energy food because of its combination of vitamin B6, folate, niacin (vitamin B3), and dietary fiber. The B vitamins (necessary for the body to process sugars and carbs) combined with fiber (which helps the sugars be distributed gradually) support energy production by keeping blood sugar levels stable. Also an excellent source of vitamin A, vitamin C, and a good source of potassium.

* Mango
NOTE: A very good source of vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin A, and a very rich source of potassium. Also a good source of fiber.

* Kiwi
NOTE: With more vitamin C than an equal amount of orange, it's a potent energy-boosting food. When vitamin C levels are depleted, people often feel tired. Also contains very good levels of vitamin A, vitamin E, and vitamin K, potassium, manganese, iron and magnesium. An excellent source of omega-3 fatty acids as well as soluble fiber. Also contains small amounts of the B-complex vitamins, folates, niacin, riboflavin, and thiamin.


FATS:

* Avocados
NOTE: Provide nearly 20 essential nutrients, including B vitamins and folates, vitamin E, potassium, and fiber.

* Olive Oil
NOTE: Contains monounsaturated fatty acids which are a healthy fat.

* Canola Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).

* Fish Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).


PROTEINS:

* Lean Beef (ideally free-ranged)
NOTE: A very good source of vitamin B12 and a good source of selenium, zinc, iron, phosphorus and B vitamins outside of vitamin B12.

* Chicken (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with selenium, phosphorus, potassium, magnesium, zinc, and iron. Also a good source of omega-3 and omega-6 essential fatty acids.

* Steak (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with zinc, phosphorus, selenium, and iron. Also a good source of omega-3 and omega-6 essential fatty acids. Eat steak once a week for iron. If you eat a strict low-fat diet, iron deficiency can develop.

* Low-Fat Cottage Cheese
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, and calcium.

* Low-Fat Cheese
NOTE: A source of the B-complex vitamins, and a good source of phosphorus, calcium, selenium, and zinc. Also a good source of omega-3 and omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES:

* Black Beans
NOTE: A good source of the B-complex vitamins, manganese, magnesium, phosphorus, iron, copper, potassium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Pinto Beans
NOTE: A good source of the B-complex vitamins, manganese, phosphorus, magnesium, potassium, iron, copper, selenium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Navy Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Kidney Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Baked Beans
NOTE: A good source of the B-complex vitamins, phosphorus, copper, zinc, potassium, magnesium, and calcium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Lentils
NOTE: A good source of the B-complex vitamins, manganese, iron, phosphorus, copper, potassium, magnesium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Chickpeas
NOTE: A good source of the B-complex vitamins, manganese, copper, phosphorus, iron, zinc, and potassium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

NOTE: In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week.


PROTEINS / FATS:

* Salmon
NOTE: A good source of the B-complex vitamins, selenium, phosphorus, potassium, and magnesium. Also an EXCELLENT source of omega-3 and omega-6 essential fatty acids.

* Eggs
NOTE: A very good source of the B-complex vitamins, vitamins A, D, and E, along with selenium, phosphorus, iron,zinc, calcium, and potassium. Also a very good source of omega-3 and omega-6 essential fatty acids. Some experts advise not to eat more than three whole eggs per week. Strive to eat more egg whites than whole eggs.

* Almonds
NOTE: A good source of the B-complex vitamins, manganese, magnesium, copper, phosphorus, calcium, iron, zinc, potassium, and an excellent source of vitamin E. Also an excellent source of omega-6 essential fatty acids. Ounce-for-ounce, almonds are the most nutrient-dense nut.

* Peanuts
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES / FATS:

* Soy Milk
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Soy Nuts
NOTE: A good source of the B-complex vitamins, vitamin K, manganese, phosphorus, magnesium, copper, potassium, zinc, selenium, iron, and calcium. Also high in fiber and an excellent source of omega-3 and omega-6 essential fatty acids.

* Sunflower Seeds
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, manganese, copper, zinc, magnesium, iron, potassium, and an excellent source of vitamin E. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Pumpkin Seeds
NOTE: A good source of zinc, magnesium, copper, potassium, manganese, and iron. Also an excellent source of omega-6 essential fatty acids.

NOTE: I mentioned the B vitamins, regularly, as a nutrient in the foods above. This should make sense as the B vitamins are known as the ENERGY vitamins.  In some cases above, I just mentioned the B vitamin number and in others, I mentioned the actual name of the B vitamin, i.e. niacin, or riboflavin. To avoid confusion, I listed the B vitamins below along with their actual name.

Vitamin B1 (thiamin)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
Vitamin B12 (the cobalamins)


WATER:

Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells receive nutrients for energy less efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to 10 eight-ounce glasses of water a day. If plain water doesn't appeal to you, try spicing it up with a squeeze of lemon, lime or other citrus.

Armed with this new knowledge, I hope you will go out and increase your energy level with the foods discussed above. Remember to BALANCE your meals and choose low-glycemic foods as a rule of thumb. So what is going to be your first meal? What is going to be your favorite meal? Send me a message and let me know. Also, let me know if anything confused you in my article or if you need help putting healthy meals together.