Do you need a boost of energy? A healthy snack is the best way to replenish your energy levels. Skip the coffee and sugary treats that provide a temporary jolt followed by a hard crash. As an added bonus, the right snacks can help curb cravings and keep your weight down.
Try these 20 super foods for a natural energy boost.
An apple a day does more than keep the doctor away, it increases energy quickly. It’s high in fiber, water, and complex carbohydrates which help to keep you energized.
Salmon is full of Omega 3 fatty acids, protein, and B vitamins to boost your mood and increase stamina. Pair it with a complex carbohydrate such as brown rice for sustained vitality.
Oatmeal is a complex carbohydrate that also has protein and fiber to stabilize blood sugar and boosts energy. Having oatmeal at breakfast means you won’t feel the need for a second cup of coffee.
The combination of healthy fats, fiber, and B vitamins in avocado makes it an excellent energy booster. Add some to your salad or have it on whole grain toast with an egg for a heartier option.
Lentils are packed with complex carbs, fiber, and protein to keep you satiated and full of pep. They are a good source of folate, manganese, zinc and iron; all nutrients which assist in the production of energy in cells and breakdown of nutrients for the release of energy.
Leafy green vegetables
Greens are high in iron, calcium, magnesium, potassium and vitamins A, C, E and K. Additionally, they are packed with folic acid, fiber and antioxidants. When you’re starting to feel fatigued, try eating some leafy greens such as spinach, arugula, and kale.
Nuts are a perfect mix of protein, carbs and healthy fat. They also contain vitamins and minerals that help reduce fatigue. Keep servings to an ounce to avoid consuming too many extra calories. Our Pro Digital Kitchen Scale can help you measure out perfect serving sizes. The Pro Kitchen Scale weighs up to 11 lbs / 5kgs in ounces, grams, pounds and kilograms.
Packed with healthy carbs, fiber, vitamin A and manganese, sweet potatoes give you a steady supply of energy throughout the day. Manganese also helps break down nutrients to increase overall energy. Simply chop up a sweet potato, season with olive oil and spices, then roast it at 400 degrees for 25-30 minutes. You can eat these as a snack, add to your salad for lunch or eat as a side with your dinner.
Hard boiled eggs
Eggs have the highest complete form of protein in any food, 97% of it can be absorbed by your body! When you hard boil eggs, you forgo the additional butter and oil, making the hard-boiled method the healthiest way to prepare an egg.
Add this mint leaf to your salads or cup of berries. Simply smelling peppermint can help you feel more alert and it has antioxidants which help reduce inflammation.
This tasty snack, made with chickpeas and tahini, is packed with fiber, protein, healthy fats, and vitamin B9. Pair it with whole grain crackers or veggies for a healthy energizing nosh.
Brown rice is full of fiber and has manganese to help your body build energy. Pair it as a side dish with your lunch or dinner for a quick get up and go boost.
Beets provide fiber, carbohydrates, and natural sugars for an instant jolt of vitality. They also contain antioxidants and nutrients that improve blood flow and energy. Toss some beets into your salad or enjoy some roasted beet chips as a high-powered snack.
Full of complex carbs, fiber, and a complete protein, quinoa is perfect for giving you a bounce in your step. Make it as a side dish or use it in a grain bowl instead of rice.
Sesame seeds are chock full of minerals, including non-heme iron, selenium, and zinc, which support energy metabolism. Eat them as a snack, sprinkle them on your salad, or toss them into your stir fry dishes.
High in potassium, healthy carbs and natural sugars, bananas are low in calories and easy to digest. They can be used for immediate energy and are particularly a good choice after intense exercise.
Skinless chicken breast
Chicken breast is high in protein and has less saturated fat than other meats. Bake a few pounds on Sunday and have them on hand for quick meals throughout the week.
Greek yogurt has almost twice the protein of other yogurts and it has a little fat to help keep you full longer. Be sure to choose plain yogurt and add your own fruit to keep the sugar content low.
Berries are perfect for a quick snack or a nice addition to other foods such as oatmeal, salad, or yogurt. They are high in antioxidants and fiber and low sugar. Go for blueberries, raspberries, strawberries, goji berries or acai berries.
Lower in sugar than other chocolates, dark chocolate contains antioxidants. It also has theobromine and caffeine, which enhance mental energy and mood. Choose a chocolate with a cocoa content of 72% or higher for the best benefits.
While not necessarily a food, green tea provides a great energy boost. It’s lower in caffeine than coffee and contains L-theanine which reduces jitters. It has plenty of antioxidants and is good for a mental boost, improving concentration and focus.
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