foods that fuel
long-lasting
ENERGY
Boost energy by pairing foods that pack a nutritional punch. Then balance out that energy by eating small meals or snacks every few hours rather than three large, sumptuous feasts per day.
energizing nutrition 101
Different foods are converted to energy at different rates. While candy and sugary drinks give a quick boost, the effect is short-lived and can leave you feeling depleted. Meanwhile, protein; healthy, unsaturated fats; and complex carbohydrates from fruits, vegetables and whole grains provide reserves you can use throughout the day. An energizing diet includes complex carbohydrates, proteins and iron-rich foods such as spinach, lentils, pumpkin seeds and clams. It also pays to drink plenty of water—needed to carry nutrients to cells and remove waste products—and limit alcohol, which can have a sedative effect.
Sugar gives a short burst of energy that quickly fades. and it has no nutritional value. A better choice to satisfy the sweet tooth: natural sugars found in fresh fruit or 100% fruit juice.
Dynamic Duos
There’s strength in numbers, at least when it comes to supplying the body with energizing nutrition.
Chocolate
Chunk Pudding
Avocado
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OATMEAL & APPLE
Oatmeal is a whole grain with B vitamins to help the body metabolize energy. Apples contain a range of vitamins, plus fructose, a natural fruit sugar that supplies energy.
YOGURT & GRANOLA
Greek yogurt is an excellent source of protein, with 17 g of protein in an average single-serve container. Granola is a carbohydrate source to provide energy and fuel muscles.
VEGGIES & HUMMUS
Containing protein, unsaturated fatty acids, vitamins and minerals, hummus is an excellent dip for veggies. Enjoy with peppers or snap peas, which contain vitamins C, B and folate to help convert food to energy.
ALMONDS & RAISINS
Almonds contain magnesium and B vitamins to help convert food to energy. Raisins are a source of fiber and minerals such as iron—which helps carry oxygen to cells.
BANANA & PEANUT BUTTER
With fiber, vitamin B6 and potassium, bananas help sustain energy and muscle function. An all-natural peanut butter has healthy fats, protein and fiber to keep blood sugars stable.
OMELETS & VEGGIES
Just one egg offers 6 g of protein, as well as vitamin B12, which converts fat to energy. Add mushrooms for protein, kale or spinach for iron.
Ceviche Salsa
Citrus
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AVOCADOS ADD
B VITAMINS to help convert food to energy, while dark chocolate offers a caffeine boost.
Different foods are converted to energy at different rates. While candy and sugary drinks give a quick boost, the effect is short-lived and can leave you feeling depleted. Meanwhile, protein; healthy, unsaturated fats; and complex carbohydrates from fruits, vegetables and whole grains provide reserves you can use throughout the day.