Fuel your body, fuel your life: essential foods for lasting energy

You have heard the saying, “You are what you eat.” It is a true statement.

If you’ve been feeling fatigued or lacking energy, it may be time to examine your diet. Processed foods and sugary snacks can lead to energy crashes and leave you tired and drained. This is where nutrient-rich foods come in!

By incorporating these powerhouses into your diet, you can support your physical and mental vitality and feel your best throughout the day.

Here’s a grocery list to get you started.

Complex Carbs

Carbohydrates are the body’s primary energy source, so choosing the right ones is essential.

The Dietary Guidelines for Americans recommend getting 45% – 65% of your daily calories from carbohydrates, especially complex carbohydrates. These include whole grains such as quinoa, brown rice, and oats, which provide a slow and steady release of energy throughout the day.

Other sources of complex carbs include sweet potatoes, black beans, lentils, and whole-wheat pasta.

Lean Protein

Protein helps build and repair tissues and regulates blood sugar levels, preventing mid-afternoon energy slumps. Some great sources of lean protein that can boost your energy include chicken breast, turkey, fish (especially fish like salmon, rich in omega-3 fatty acids), tofu, and Greek yogurt.

Healthy Fats

Despite their bad reputation, not all fats are created equal. Fats are vital for providing long-lasting energy and supporting brain function.

Adding good fats from sources like avocados, nuts (almonds, walnuts, cashews), seeds (chia, flax), and olive oil can increase your energy levels and support overall well-being. There’s a reason why the Mediterranean diet is so popular!

B Vitamins

B vitamins aren’t just for energy production. These essential nutrients also help form red blood cells, support brain function, and help metabolize carbohydrates, proteins, and fats.

There are eight different B vitamins, each involved in energy production. Vitamin B1 (found in seeds, nuts, and legumes), for example, converts glucose (sugar) into energy and is important in nerve function, whereas vitamin B6 (available in foods like bananas, spinach, and chicken) helps produce neurotransmitters that regulate mood and energy levels.

Vitamin C

This powerful antioxidant helps reduce fatigue and supports the immune system. Fruits like oranges, grapefruits, kiwis, and berries are all excellent sources of vitamin C.

According to the Mayo Clinic, adults should consume 75 to 90 mg of vitamin C daily. Luckily, it’s easy to meet this daily requirement. A small cup of strawberries provides more than the recommended daily amount.

Magnesium

If you’ve been on social media lately, you’ve probably seen the “Sleepy Girl Mocktail” making the rounds. Unlike most online recipes, this one has some science behind it.

According to the Cleveland Clinic, this fizzy mixer (which includes tart cherry juice, magnesium powder, and sparkling water) promotes better sleep. Magnesium keeps you focused during the day and encourages relaxation and quality sleep at night.

The Bottom Line

Remember, balance is necessary. There’s no one-size-fits-all solution when it comes to nutrition and energy levels. So, listen to your body and experiment with different foods to find what works best.

Food alone won’t fix all your energy woes. It’s also crucial to get a good night’s sleep, manage stress levels, stay physically active, and drink plenty of water throughout the day to stay hydrated and energized.