Fight Fatigue With These 13 High-Energy Foods

Fight Fatigue With These 13 High-Energy Foods

Sluggish? Tired? Missing that get-up-n-go? There’s no question that today’s busy lifestyle can leave the most naturally energetic woman feeling a bit blah any time of day. Instead of reaching for sugary energy bars or high-caffeine beverages, fight fatigue by adding these 13 high-energy foods to your menu plan.

Food plays a bigger role in our energy levels than many people realize. Our bodies are machines made to move, whether that movement involves wrangling toddlers or cleaning for an elderly parent. Unhealthy food choices, especially those with refined sugar, added sodium, and excess fat, don’t nourish the body with the energy it needs to move through even a normal day.

Just like most cars need gasoline to get from point A to point B, your body needs the fuel that comes from food to get from morning to night. Foods for energy deliver a variety of nutrients to fuel cells. For example, tuna offers B vitamins to build red blood cells that then carry necessary oxygen throughout the body. Other energy foods, like fruit or honey, provide natural sugars plus antioxidants to deliver fuel without the empty calories of refined sugar.

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1. Honey
This sweet food offers healthier, natural carbohydrates, like fructose and glucose, to pep up those cells. Try it in Peanut Butter and Honey Oat Bars or Sesame Honey Chicken.

 

Chia Seed Jam
Mixed Berry Chia Seed Jam

2. Chia Seeds
Lovely little chia seeds deliver healthy fats, plus they help cleanse the digestive system. Superfood Chia Energy Bites and Mixed Berry Chia Seed Jam are delish recipes to help boost your staying power.

3. Almonds
When you need versatile energy foods, this one’s a winner. Snack on 12-14 whole, unsalted almonds for a snack that comes in at about 100 calories, or enjoy them in Clean Eating Almond Butter & Jelly.

4. Fresh Fruit
Low in calories and high in complex (good) carbohydrates, fresh fruit is a natural fit on our foods for energy list. Try Skinny Berry Parfait or Skinny Fruit & Yogurt Salad.

 

Quinoa and Vegetable Stir Fry
Quinoa and Vegetable Stir Fry

5. Fresh Vegetables
Eating a variety of vegetables loads your body with energy-boosting nutrients like iron and potassium. Get your veggies on in:  Healthiest Greek Salad, Old Fashioned Vegetable Soup, or Quinoa and Vegetable Stir-Fry.

6. Tuna
Tuna, which offers protein and B vitamins, has long been the choice of athletes in need of long-lasting energy foods. We love this fish in Jalapeño Lime Tuna Salad and Tangerine Grilled Tuna.

7. Green Tea
Green tea is loaded with epigallocatechin gallate (EGCG), a substance that may increase the rate of fat burn. It also contains some caffeine (but not too much!) to nudge up those energy levels temporarily. Refresh yourself with Iced Sencha Tea with Peaches and Lime or Orange-Pomegranate Green Tea.

8. Hummus
Made with chickpeas, hummus is a good source of lean protein. Snack on Roasted Garlic Hummus with fresh veggies, or use that hummus recipe to make a Tomato, Hummus, and Spinach Sandwich.

 

Slow Cooker Herb Crusted Turkey Breast
Slow Cooker Herb Crusted Turkey Breast

9. Turkey
Not just for Thanksgiving dinner anymore, turkey is a powerhouse of lean protein, plus it helps satisfy the appetite. Give Easy Turkey Enchilada Skillet a go, or make Slow Cooker Herb-Crusted Turkey Breast, which creates fantastic leftovers for sandwiches or salads.

10. Greek Yogurt
This variety provides a higher protein content than conventional yogurt for an extra energy boost. Learn How to Make Homemade Greek Yogurt or use a nonfat, plain store-bought brand in Skinny Fruit & Yogurt Salad.

11. Kidney Beans
In addition to protein, kidney beans offer potassium, a mineral that aids muscle function. Slow Cooker Red Beans and Rice and Mexican-Style Vegetarian Loaf are tasty ways to add beans to your diet.

 

Blackened Sockeye Salmon
Blackened Sockeye Salmon

12. Salmon
With omega-3 fatty acids and vitamin B6, which helps convert food into energy, salmon is one of those energy foods that’s an all-around health superstar.  Add Herbed Salmon with Broccoli Bulgur Pilaf or Blackened Sockeye Salmon to the menu this week.

13. Egg
Begone bad reputation! Eggs are back on the “good” list; they offer the highest complete form of protein of any food. Fuel up for the day with Protein Egg & Tomato on Toast or Pita Pocket Breakfast Sandwich.

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Give us your thoughts on this post, and on the content you’d like to see in the future, in our comments section!

 

3 Comments on "Fight Fatigue With These 13 High-Energy Foods"

  1. Cindy  August 16, 2016

    Love the article but where did you get the glass?

    Reply
    • Gale Compton  August 17, 2016

      Cindy, Several years ago at “World Market”, it’s called “Cost Plus” on the west coast. 🙂

      Reply
  2. Debbie  May 17, 2017

    Great timing I needed this ,my energy is very low ,thank you

    Reply

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