What Dietitians Want You to Know About Foods That Give You Energy
Whether you’re dealing with insomnia or a post-lunch slump, fatigue can be difficult to bounce back from without adding a second (or third!) cup of coffee to your routine. Instead, try adding foods that give you energy to your diet.
“The way in which diet impacts energy levels is complex because everyone responds differently to the foods they eat; however, certain meals and snacks are more likely to affect your energy levels based on their caloric content and nutrient profile,” says Emma Laing, Ph.D., R.D.N., L.D., F.A.N.D., spokesperson for the Academy of Nutrition and Dietetics. She suggests looking for foods that contain macronutrients in the form of carbohydrates, proteins, and fats, which “supply energy to the body at different rates depending on the types of food consumed, if they are eaten alone or in combination with other foods, and the timing of meals and snacks throughout the day.”
Meet the Experts: Emma Laing, Ph.D., R.D.N., L.D., F.A.N.D., Spokesperson for the Academy of Nutrition and Dietetics; Jennifer Bruning, M.S., R.D.N., L.D.N., Spokesperson for the Academy of Nutrition and Dietetics.
Avoiding “too much added sugar, caffeine, and other heavily processed, low-nutrient foods can also help,” Jennifer Bruning, M.S., R.D.N., L.D.N., spokesperson for the Academy of Nutrition and Dietetics, adds. While your diet may impact your energy levels, it’s also important to remember that it’s not the only factor. “Medications, sleep patterns, stress management, physical activity, hydration status, and health conditions also impact how your energy levels respond to the food you eat,” Laing explains. Considering these factors in tandem with your diet is more likely to produce noticeable changes than focusing on just one thing.
Bookmark these foods that fight fatigue and boost energy. They serve as ingredients in some of the Mediterranean diet breakfast recipes, healthy smoothie recipes, and more.
Oatmeal
Laing says whole grains like oatmeal are a great source of carbohydrates, which “provide energy to the body once they are converted to glucose.” The complex carbohydrates that are present in whole grains have a high fiber content which slows digestion and provides the body with a “consistent, longer-lasting source of energy.” Other whole grains like quinoa, brown rice, millet, and buckwheat can have a similar effect. “Our bodies also prefer carbs for energy above other macronutrient stories,” Bruning adds.
Eggs
Eggs are another source of protein that is versatile and can be used in a variety of different meals to boost energy levels. “Many protein foods contain vitamins and minerals like iron and vitamin B12, which have been shown to prevent fatigue,” Laing explains. While there has been discussion about whether eggs are bad for cholesterol in the past, experts concluded that eating eggs is not linked with harmful levels of cholesterol in the bloodstream for most people, as noted in our is it healthy to eat eggs everyday story.
Pistachios
Nuts like pistachios are great sources of healthy fats which, according to Laing, are great for getting vitamins into our systems. “Dietary fat is digested at a slower rate than proteins and carbohydrates and helps to facilitate the absorption of fat-soluble vitamins (A, D, E, and K),” she explains. Plus, pistachios may help reduce inflammation.
Tofu
Tofu is an excellent source of protein, which is “involved in building and repairing cells within tissues and muscles,” according to Laing. This also makes it a good plant-based substitute for other high-protein foods like meat and poultry. “Protein foods take longer to digest than carbohydrates, which helps provide the body with sustained energy and feelings of satiety,” she says.
Avocado
“Like protein foods and complex carbohydrates, healthy fats also provide long-lasting energy and satiety,” Laing says. Adding avocado to your diet by spreading it over toast or using it as a topping in a grain bowl is a great way to incorporate healthy fat into your meals. Plus, avocado may improve gut health.
Beans
Laing recommends beans, as well as other legumes like lentils, as a source of energy-boosting protein. Beans are also high in fiber, and boast a number of other health benefits. Black beans in particular have been shown to support gut and cardiovascular health, and even reduce inflammation.
Broccoli
Laing says vegetables like broccoli may boost energy. Broccoli is also an example of a non-starchy vegetable, which is “less calorically dense, helping to fill us up and regulate digestion, allowing for more balanced energy,” Bruning explains. Other examples of non-starchy vegetables include celery, carrots, and green beans.
Chia Seeds
Chia seeds, along with other seeds like flax seeds, pumpkin seeds, and hemp seeds, are another source of healthy fats, according to Laing. Chia seeds also have a number of other health benefits, and have been found to contain heart-healthy fats which promote cardiovascular health.
Apples
Like vegetables and whole grains, fruits like apples are great sources of carbohydrates, according to Laing. In addition to carbs, apples contain “fiber and antioxidants, which are important for helping to curb inflammation,” Bruning says. Apples also have been found to have many other health benefits, and may even lower the risk of developing certain cancers.
Butternut squash
Starchy vegetables like butternut squash contain “antioxidants, fiber, and complex carbs,” all of which support energy levels, according to Bruning. It’s also very versatile and can be used in a number of recipes, like as the base vegetable for a soup, or as an addition to a pasta dish. Other examples of starchy vegetables include sweet potatoes, corn, and peas.
Water
Finally, though it’s not a food, it’s important to stay hydrated and drink lots of water if you tend to experience low energy levels. “Good hydration supports better energy levels by allowing our cells to function optimally,” Bruning explains. So be sure to keep your favorite water bottle replenished as you’re trying out the other foods on this list.
What foods are good for chronic fatigue?
“Chronic fatigue syndrome is a multi-faceted health condition that affects several body systems,” says Laing. “While a standardized chronic fatigue diet has not been established, consuming a nutritious eating pattern can be part of the management plan.”
She suggests eating a wide variety of foods and “combining food sources of carbohydrates, proteins, and fats, that will slow digestion and give you staying power,” like the following.
Hummus with vegetables
Apples with peanut butter
Avocado with whole-grain toast
Yogurt with granola
Cheese with crackers
Pita with tuna
Oatmeal with fruit
Bruning also suggests “working to reduce foods that give you sharp energy spikes and drops like sugar-laden options or tons of caffeine.” Finally, “eating snacks between meals may help provide more regular energy throughout the day,” she says.
When to see a doctor about fatigue
While incorporating these foods into your diet may be helpful in addressing fatigue, it’s also important to know when it’s time to see a doctor. “See your doctor or another qualified medical professional when you feel like something is out of the ordinary with your health, or if you have specific concerns that you feel you need help addressing,” says Bruning.
If you tend to have negative or positive responses to certain foods, Laing also suggests communicating those, along with the frequency of these side effects, to your doctor. “Keeping a food symptom diary can be helpful in communicating with your doctor about foods that either trigger or ameliorate symptoms,” she explains. “A registered dietician nutritionist in collaboration with your doctor will evaluate your unique nutritional needs, identify foods that trigger or improve your symptoms as they relate to chronic fatigue, and determine if dietary supplements are warranted.”
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