High Energy Foods

Published by fitdadsover40 on June 11, 2024June 11, 2024

Most of us over 40 and older can attest to the feeling of low energy sometimes during they day often in the afternoon or early evening. If your low energy is not related to a medical condition, there are some foods you can try to increase your energy levels.

High energy foods are foods that provide a lot of energy in the form of calories per serving. They are often high in carbohydrates, which are the body’s primary source of energy, but they can also be high in fat or protein.

Examples of high energy foods include:

1. Nuts and nut butters: Almonds, peanuts, cashews, and other nuts are high in healthy fats, protein, and fiber. Nut butters, such as peanut butter or almond butter, are also high in calories and can provide a quick energy boost.
   
2. Dried fruits: Dried fruits, such as raisins, dates, and figs, are high in natural sugars and can provide a quick burst of energy.
   
3. Whole grains: Whole grain foods like oatmeal, quinoa, and brown rice are high in complex carbohydrates that provide sustained energy throughout the day.
   
4. Fatty fish: Fatty fish, like salmon and tuna, are high in healthy fats and protein, which can provide sustained energy.
   
5. Energy bars: Energy bars are a convenient, portable option for a quick energy boost, but it’s important to choose ones with healthy ingredients and avoid those high in added sugars.
   
6. Bananas: Bananas are a good source of natural sugars, potassium, and fiber, making them a great choice for a pre-workout snack or mid-day energy boost.
   
7. Sweet Potatoes: Sweet potatoes are a nutritional powerhouse that can give a rocket boost to your energy level. They are rich in iron, magnesium, and vitamin C, which is an essential nutrient for energy production. In addition to these nutrients, sweet potatoes are also packed with fiber in the form of complex carbs, which further enhances their energy-boosting capabilities.
   
8. Avocados: Avocados are considered a superfood due to their abundance of beneficial nutrients. They are an excellent source of “good” fats, fiber, and B vitamins. In fact, approximately 85% of the fat in avocados comes from monounsaturated and polyunsaturated fatty acids, which are known to enhance healthy blood-fat levels and improve nutrient absorption. Furthermore, around 80% of the carbohydrate content found in avocados is comprised of fiber, providing a delicious source of long-lasting energy.
   
9. Kale: Instead of using iceberg lettuce, consider using kale as the base for your salad to add more nutrients and energy. Kale can also be a versatile ingredient, as it can be sautéed as a side dish, chopped into soups, or mixed with whole-wheat pasta. Additionally, kale contains L-tyrosine, an amino acid that may help improve your mental clarity, along with a range of antioxidants and fiber that can keep you feeling full and stabilize your blood sugar levels.
   
10. Hummus: Hummus is a rich source of protein, fiber, vitamins, and minerals. Chickpeas, the main ingredient of hummus, are an excellent source of plant-based protein, which makes it a great choice for vegans and vegetarians. It is an excellent option for a mid-afternoon snack when paired with nutrient-dense vegetables, like red pepper strips or carrot sticks. Additionally, it can be used as a healthier alternative to mayonnaise when used as a spread for sandwiches.

Some other remedies for low energy are:

• Get enough sleep: Lack of sleep is a common cause of low energy, so make sure you’re getting enough restful sleep each night.
  
• Exercise regularly: Regular exercise can help boost your energy levels and improve your overall health.
  
• Stay hydrated: Dehydration can make you feel sluggish and tired, so make sure you’re drinking enough water throughout the day.
  
• Reduce stress: Chronic stress can drain your energy levels, so try to find ways to manage stress, such as through meditation, yoga, or deep breathing exercises.
  
• Consider supplements: Certain supplements, such as iron or vitamin B12, may help if you have a deficiency that’s causing your low energy levels. However, it’s best to consult with a healthcare professional before taking any supplements.

Disclaimer: Always consult your doctor before trying anything mentioned in this article. All information in this email is intended for educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Fit Dads Over 40 is not responsible for the accuracy, completeness, suitability, or validity of any information in this article.