FOOD
FOOD
Food can be related to energy levels. Choose from these strategies to use food to improve your energy levels.
Snacks can enhance, rather than hurt your diet. Snacks can provide binge control, add extra energy and nutrients, control hunger pangs, control insulin levels and improve metabolism. Opt for snacks of 100 – 200 calories to stay within your daily calorie goal. Your caloric goal for snacks is dependent upon your activity level and current food routine. Great options for snacks usually come from these food groups.
Eat For More Energy Avoid skipping meals. By eating frequently, your blood sugar is stabilized which will prevents mid-day crashes that lead to fatigue and moodiness. Avoid simple sugars, like soda or candy through the day. Simple sugars lack substance to sustain blood sugar which may result in an energy crash and tend to give a short-lived energy spike that may not last as long as you need it. Eat at least 5 servings of fruits and vegetables every day. Fresh produce will help keep you hydrated because they are filled with water. The more color you can add to your day through a variety of fruit and vegetable colors, the more vitamins and minerals you will eat. Drink at least 8- 10 eight ounces glasses of water. Dehydration and fatigue go hand in hand. Studies suggest that mild dehydration slows the metabolism and reduces your energy. Water makes it possible to digest, absorb, and transport nutrients. Water also helps regulate body temperature by allowing your cells to receive nutrients for energy efficiently so your body can properly expend heat through sweating. The solution to dehydration is simple – drink plenty of water at regular intervals. Aim to drink 8-10 eight-ounce glasses of water a day. Other sources of fluid include flavored water, sports drinks, and herbal teas. Eat breakfast. Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day. The ideal breakfast will deliver a mixture of fiber through whole grain carbs, healthy fats, and lean protein. Eat healthy fats, limit saturated fat. Saturated fats tend to make you lethargic by lowering the amount of circulating oxygen in your bloodstream. Eat more monounsaturated fats like salmon, almonds, avocados, seeds, nuts, olive oil, fish oil, flaxseed oil, canola oil, and wheat germ. Eat foods rich in magnesium. Magnesium is a mineral that plays a vital role in converting sugar into energy by activating certain enzymes needed to metabolize protein and carbohydrates. Magnesium can be found in cashews, almonds, hazelnuts, whole grains, bran cereals, halibut, dark green leafy vegetables, bananas, dried apricots, peas, legumes, yogurt, and tofu. Eat lean meats. Lean meats are healthy sources of protein that provide your body with an amino acid called tyrosine. Tyrosine boosts brain chemicals that can help you stay more focused and alert. Lean meats also contain vitamin B12 which combats insomnia and depression. Lean meats include pork, lean beef, skinless chicken, water-packed sardines, eggs and turkey. Eat beans. like lentils, navy beans, chickpeas, kidney beans, and black beans. Beans are a super food because they provide carbohydrates, protein, and fiber which translates into a slow release of glucose and are packed with B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. Eat leafy greens. Folate found in dark leafy green vegetables can be helpful in reducing the risk of depression. Folate can be found in dark leafy green vegetables, including spinach and romaine lettuce, legumes, nuts and citrus fruits.
Birmingham YMCA
2101 4th Avenue North • Birmingham, AL 35203 801-9622 • http://www.ymcabham.org/ •
Grab A Snack
Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients. Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crisp breads. Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it’s mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don’t eat them in large quantities. Low-fat dairy products. Dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or “light” varieties. Healthy Snack Ideas • A handful of frozen grapes or raspberries, or a small bowl of fresh fruit salad • Small bowl of wholegrain cereal with skim milk • A few whole wheat crackers with 1-2 tablespoons of Natural Peanut Butter or ½ cup Low- Fat Cottage Cheese • A small handful of mixed unsalted nuts • A bowl of frozen berries with low-fat yogurt or Greek yogurt and 1 teaspoon of honey • 1 slice of lean roast beef on 2 multigrain crackers, topped with tomatoes and cucumber • Mini rice cakes with ½ cup Low-Fat Cottage Cheese • 1/2 cup 100% pure orange juice, Frozen and Eaten as Sorbet • 1 Pita, Warmed, and Filled with Salad Leaves, Tomatoes and 3 Tbsp Hummus • Chopped Raw Vegetables with 1/4 cup of Low- Fat Veggie Dip • 3 cups of Unbuttered/Unsweetened Popcorn, seasoned with herbs • ½ cup Low-Fat Yogurt with ¼ cup Granola (Recommend Quaker or Bare Naked) • 3 Tablespoon of Dried Fruit • 1 slice of Whole Grain/Multi-Seed Bread (Big Sky Bakery) w/ 1 Tbsp Natural Peanut Butter • A Fresh Fruit Smoothie Made with Skim Milk • ¼ cup Tuna Salad Natural Yogurt and Herbs, Spread onto 3 Celery Sticks. • 4 carrot sticks, 2 cherry tomatoes, and 4 green beans served with Guacamole Dip. • 2 Multi-Grain Crackers topped with a 1oz Serving of Cheddar Cheese and 6 Sliced Green Grapes. • 1 Small Apple Sliced, 1 Tbsp Natural Peanut Butter and 2 Tbsp Raisins Sprinkiled on Top • ½ cup Natural Yogurt or Greek Yogurt Topped with 1 Tbsp pumpkin, sesame, or sunflower seeds, and a Pinch of Cinnamon. (cinnamon has been shown to help stabilize blood sugars!) • 1 cup of Low-Sodium Vegetable Soup. • 2 Rice Cakes Spread with Hummus and Topped with Cherry Tomatoes. • 2 Small Kiwis, Sliced and 6 Almonds • 1 Hardboiled Egg with 1 Slice Whole Wheat Toast and 1 slice Cheddar Cheese Courtesy of Suzanne Pirkle, MA, RD, LD Licensed & Registered Dietician
Birmingham YMCA
2101 4th Avenue North • Birmingham, AL 35203 801-9622 • http://www.ymcabham.org/ •