Most are living very fast-paced lifestyles and don’t take enough time for ourselves.
Quick life tempo also means that we are often not eating right, do not exercise enough if at all, and do nothing for our health in general.
Along with all these unhealthy habits, there is also stress.
How many times during your day have you felt like someone has sucked your whole life energy?
Well, something to consider is your eating habits throughout the day. Skipping meals and focusing more on the thing that we should avoid, rather than eating more of what we should is our biggest problem.
If you want to maintain healthy eating habits, there are many healthier options.
Our body is something like a car, it needs fuel, and how do we maintain our body’s energy levels? By fuelling/feeding it with the right foods throughout the day.
Often people think that healthy food is not tasty. Well, you’re wrong there are many ways to make it tastier, you just need experiment and find the right way to do it. There are so many recipes that will help you to widen your perspective.
Snack more during the day. Our body needs these nutrients because they are vital for our good health, growth and disease prevention. Check out some of these healthy nutrients:
1. Carbohydrates
Carbohydrates are very important nutrients that fuels our body, protect against different diseases and fuel our brain and central nervous system. Keep in mind that some carbs are much healthier than others, such as pasta or white bread, there are many healthier sources of carbohydrates such as beans, fruits, whole grains, and fiber-rich vegetables.
2. Proteins
Proteins are essential for our good health. Cells in the human body contain protein and to function properly, proteins are a MUST! Good sources of protein are eggs, fish, meat, soy, nuts, beans and also some grains.
3. Fats
You may think we should avoid fats, but healthy fats are essential to a healthy diet. They support our body functions like vitamin absorption, muscle movement, blood clotting, and mineral absorption. They are very high in calories which is a very important source of energy for our bodies. Healthy fats can be found in seeds, vegetable oils (avocado, olive, flaxseed), nuts and coconut oil.
4. Vitamins
Micronutrients are essential for healthy bodily functions. Many diseases can cause the lack of vitamins in our body, so to function properly we need 13 vitamins including A, B6, C, D. Vitamins are also very powerful antioxidants. Great sources of vitamins can be found in vegetables and fruits.
Now that we know what our body needs, we can change our habits and diet.
Here are some healthy snack options to eat throughout the day.
5. Eggs
There is a reason why eggs are a number one favorite when it comes to breakfast. They are often called “nature’s multivitamin” because they contain powerful nutrients and antioxidants that our body needs. They are packed with minerals, good fats, vitamins, and proteins.
The health benefits are endless:
- They can help you lose body fat.
- They contain antioxidants that help with vision
- Contains choline that’s very important for our body, and low intake of this nutrient can impact on heart disease, liver disease, and some neuroglial disorders.
- Can scientifically improve cholesterol profile etc.
Overall, this superfood is loaded with essential nutrients that will keep you energized.
6. Chia seeds
Sprinkle a little bit of Chia seeds into a smoothie or on top of yogurt and you’ll have enough energy for your whole day. They are packed with fiber, proteins, and good fats, and the best thing of all they are low-carb.
Benefits of Chia:
-They can help you lose weight because of the high protein and fiber content.
-They are rich in fiber that means that will keep your gut flora very well fed.
-Rich in antioxidants that are fighting against free radicals which are damaging cell molecules and also contribute to diseases like cancer.
7. Nuts
Nuts are a very tasty snack and at the same time have many health benefits. They are highly nutritious and high in good fats. If you are on a low-carb diet, this is a perfect snack for you, and they will keep you energized throughout the day.
Benefits of Nuts:
- Antioxidants help to control free radicals, too many it can lead to cell damage.
- They will help you to lose weight.
- Help lower cholesterol and triglycerides.
- They are beneficial for type 2 diabetes.
- Can help to reduce inflammation, the risk of heart attacks or stroke.
- They are beneficial for Metabolic syndrome.
8. Oranges
If you need something that will quickly refresh and energize you, this is a great option. Oranges are very low in calories, and also full of nutrients. They are packed with vitamin C, folate and potassium. They have many health benefits, including:
- Oranges promote healthy, clear skin.
- Can help to lower risk of many diseases, including stroke.
- Can help you to lower blood pressure.
- They may reduce the risk of getting cancer.
We recommend replacing your unhealthy, processed sweets with an orange – you will see the change.
9. Pumpkin seeds
Pumpkin seeds are a great source of many antioxidants, vitamins, minerals, and also amino acids. They are essential and health-benefiting for our body. They are also packed with fibers, protein, and a great snack to improve your physiological and metabolic health. They will also keep you nice and energized throughout the day.
Just some of the health benefits of pumpkin seeds are:
-they may reduce the risk of ovarian and prostate cancers
-they can prevent diabetic kidney disease
-they help to low cholesterol in the blood and prevent stroke and coronary artery disease
-can reduce anxiety, nervous irritability or any other neurotic condition
- they maintain the integrity of your skin
10. Spinach
This green leafy vegetable is loaded with antioxidants and nutrients. Not only will it give you energy, but it also has many other health benefits, such as;
- reduces oxidative stress
- reduces blood pressure levels
- can benefit your eye health
- may prevent some cancers
It’s also a great source of many minerals and vitamins it’s high in fiber. You can prepare it in many different ways, such as sauteed in a stir-fry or blended into soups. Healthy and tasty at the same time.
11. Dark Chocolate
If you thought that chocolate cannot be healthy or beneficial for your health – then think again. Dark chocolate is one of the best sources of antioxidants and has loads of health benefits, however just keep in mind to pick dark chocolate that has a high cocoa content.
Some of the benefits of dark chocolate are:
- May improve your blood flow
- It may lower your blood pressure
- May reduce heart disease risk
- May protect your skin from the sun
- Could improve your brain function
Dark chocolate is a perfect option if you are craving something sweet. It will energize you, it’s healthy and at the same time very tasty.
12. Salmon
This tasty and versatile food is one of the most nutritious on the planet. Just some of the health benefits of eating salmon are:
- can reduce inflammation
- decreases the risk factor for many diseases
- lowers your blood pressure
- prevents muscle loss
- protects your brain and heart health
- reduce the risk of cancer
Not only will eating salmon keep you energized, but also is a very important part of a healthy diet. It’s recommended to eat fish like salmon which are high in omega-3 fatty acids twice a week, if not more.
13. Yogurt
This probiotic will keep you energized and also has many health benefits. But, keep in mind the plain yogurt is the best and healthiest because there is no added sugar. It contains potassium, magnesium, calcium, vitamins, and riboflavin.
Some of the benefits are:
- can boost your immune system
- can reduce the risk of cancer
- can prevent hypertension
- regulates cholesterol levels and many others.
14. Oatmeal
Probably the most perfect solution when it comes to breakfast, Oatmeal is very easy to make and is also very delicious. Just some of the benefits of Oatmeal include:
- Prevents constipation
- Controls Blood sugar levels
- Prevents cardiovascular diseases
- Reduces cancer risk
- Supports weight loss
- Protects skin
If you don’t like regular oatmeal, there are so many ways to makeover it. The options are endless, experiment and find what suits you best. Just be wary to check the sugar content levels for hidden calories.
15. Chicken
Chicken is a really versatile food, it’s quite simple to prepare and the variations are endless. It’s packed with proteins, vitamins, and minerals. Depending on the way it’s prepared, this healthy food has many health benefits such as:
- boosts metabolism
- it’s good for your heart
- prevents bone loss
- supports your teeth
- keeps energy levels high
- supports weight loss and repairs healthy eyesight
16. Beans
Beans are a real powerhouse and contain nutrients that are packed with fiber, potassium, iron, protein and B vitamins. Also, they are low in fat which makes them a great, healthy option.
Some of the benefits of beans are:
-they can fight some cancers
-can lower cholesterol in the blood
-can help you to lose weight
-can help you to manage your diabetes
-lower risk of heart disease
You can choose from navy beans, black beans to kidney beans, options are endless, so are the ways of preparing them.
17. Bananas
This is probably one of the best foods when it comes to energy. Bananas are packed with potassium, carbohydrates, vitamin B6 and other essential nutrients. They are extremely healthy, but also delicious.
Here are some of the other health benefits:
- They may moderate your blood sugar levels
- They may improve your digestive health
- They may support your heart health
- They are packed with antioxidants that have many health benefits, like reduced risk of degenerative illnesses and heart disease.
18. Tea
If you thought that just coffee and energy drinks contain caffeine and can make you feel energized - then think again!
This brewed beverage can provide you with the right amount of oxidation, relaxation, and stimulation.
Keep in mind some teas have more caffeine than others, teas such as green and black tea have between 35-75mg of caffeine per eight-ounce compared to herbal teas such as chamomile, ginger, and peppermint which have no caffeine.
Overall, tea is a healthy drink which aims to refresh and energize you.
Some of the best energizing herbs that you should choose are:
- ginseng
- gingko Biloba
- rosehip
- green tea
- licorice
It will also keep you away from a headache and insomnia, keep your stomach healthy, give you soft skin, and support your overall health.
19. Water
If you want something to keep you energized but you don’t like the taste of coffee, or other beverages that contain caffeine, here is the solution for your – water.
It should be the first thing to consume in the morning and you should keep your water bottle always near you to support healthy habits.
A hot mug of water with a squeeze of lemon helps kick start your metabolism. The key to staying energized is staying hydrated throughout the day.
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How do you stay energized throughout your day? Do you add some of these foods to your diet in an effort to boost your energy levels? Let us know in the comments!
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