As the body ages, energy levels seem to drop. Luckily certain foods and food combinations can give you an extra boost, eliminating the need for sugar and caffeine which can let you down after an initial burst.
You should also pay attention to when you eat. Getting to hungry leads to a drastic drop in energy, as well as weight gain.
"Never let your tank get on empty," says Dan Benardot, PhD, RD, FACSM, a nutrition researcher and professor of nutrition at Georgia State University in Atlanta in an article published on WebMD. "It is very important to maintain a normal blood sugar, and the best way to accomplish this is to eat every few hours."
Meals that mix protein and complex carbohydrates are the best ways to get an energy boost, whereas meals high in fat and sugar make you feel tired.
"Any food with calories will give you energy; however, foods high in fat stimulate production of serotonin, [a brain chemical] that can make you feel sluggish and tired," according to Benardot.
Healthy choices include:
Blueberries
Beans
Cantaloupe
Strawberries
Mango
Spinach
Salmon
Nuts
Tea
Tomatoes
Soy
Low fat dairy products
Oatmeal
Whole grains
Citrus fruit
Peppers
Sweet potatoes
If you're looking for a sweetener for your tea or to jazz up your whole grain toast, use dark honey. Dark honey burns slower than light honey or white sugar and also contains beneficial nutrients. Eating these foods in combination with one another are especially beneficial for boosting energy and renewing your fuel source. For a satisfying snack, make your own trail mix. Combine as much or as little of all your favorite nuts, seeds, raisins, and dark chocolate. But be careful to only eat a handful, or you risk ingesting more than your quota of fat and salt.
While water is the best beverage, switch it up by mixing berry juice into it. Cherry, blueberry, pomegranate, grape, açai, etc provide antioxidants along with good hydration.
Other great snack ideas include air-popped popcorn, pretzels, yogurt, apples and nut butter, dried fruit (raisins, craisins, gogi berries, apricots), granola bars, fruit smoothie made with low-fat yogurt or milk, oatmeal and nonfat cottage cheese topped with fruit and/or nuts as well as sliced veggies dipped in hummus.
Eating well will help boost your energy levels and you may even drop some pounds.
You should also pay attention to when you eat. Getting to hungry leads to a drastic drop in energy, as well as weight gain.
"Never let your tank get on empty," says Dan Benardot, PhD, RD, FACSM, a nutrition researcher and professor of nutrition at Georgia State University in Atlanta in an article published on WebMD. "It is very important to maintain a normal blood sugar, and the best way to accomplish this is to eat every few hours."
Meals that mix protein and complex carbohydrates are the best ways to get an energy boost, whereas meals high in fat and sugar make you feel tired.
"Any food with calories will give you energy; however, foods high in fat stimulate production of serotonin, [a brain chemical] that can make you feel sluggish and tired," according to Benardot.
Healthy choices include:
Blueberries
Beans
Cantaloupe
Strawberries
Mango
Spinach
Salmon
Nuts
Tea
Tomatoes
Soy
Low fat dairy products
Oatmeal
Whole grains
Citrus fruit
Peppers
Sweet potatoes
If you're looking for a sweetener for your tea or to jazz up your whole grain toast, use dark honey. Dark honey burns slower than light honey or white sugar and also contains beneficial nutrients. Eating these foods in combination with one another are especially beneficial for boosting energy and renewing your fuel source. For a satisfying snack, make your own trail mix. Combine as much or as little of all your favorite nuts, seeds, raisins, and dark chocolate. But be careful to only eat a handful, or you risk ingesting more than your quota of fat and salt.
While water is the best beverage, switch it up by mixing berry juice into it. Cherry, blueberry, pomegranate, grape, açai, etc provide antioxidants along with good hydration.
Other great snack ideas include air-popped popcorn, pretzels, yogurt, apples and nut butter, dried fruit (raisins, craisins, gogi berries, apricots), granola bars, fruit smoothie made with low-fat yogurt or milk, oatmeal and nonfat cottage cheese topped with fruit and/or nuts as well as sliced veggies dipped in hummus.
Eating well will help boost your energy levels and you may even drop some pounds.
