What Types of Foods Can Provide Energy?

Any food with calories will give you energy, but the best energizing foods are those that are rich in complex carbohydrates, protein, antioxidants, vitamins and minerals. Simple carbohydrates, such as candy bars and soft drinks, will give you a quick fix but soon leave you feeling worse than you started. Whole foods such as fruits, vegetables and grains will provide you energy all day long.

Choices

• Carbohydrates are the body's preferred form of fuel because they are converted quickly to glucose for energy. Combine protein and complex carbohydrates to slow down absorption and provide longer-lasting energy. Low-fat turkey on whole-grain toast or cheddar cheese on whole wheat crackers are energy-boosting combinations. Many fruits and vegetables are considered "superfoods" because they contain large amounts of anti-oxidants and other energy-giving nutrients, such as blueberries, broccoli, strawberries, oranges, kale, mango, cantaloupe, watermelon and grapefruit. Fruits are a great way to satisfy a sweet craving. Replace your morning coffee with a fruit smoothie made with low-fat yogurt or milk for a long-lasting energy boost. Juicing helps to chop up the cell walls of the fruit or vegetable and releases more nutrients into your system.

Convenience

• Fast food and vending machines are convenient but not healthy choices. With a little preparation, you can avoid these energy-sapping traps. Clean and cut up vegetables and place them at eye level in your refrigerator. As a general rule any brightly colored vegetable is extremely good for you, so you can eat as much as you want. Fill up on broccoli, spinach, Brussels sprouts, cabbage, romaine lettuce, carrots and peppers. Trade ranch dip for hummus or low-fat cottage cheese.This will help boost your energy level without increasing your weight. Pack a handful of nuts for a protein-rich afternoon snack. Shop with a list to avoid impulse buys. Buy whole foods and avoid processed and packaged foods. A good test is if the food was available a hundred years ago it is probably a good choice.

Preparation

• How you prepare your food is almost as important as choosing the right foods. Energy-boosting nutrients are obliterated in the fryer or microwave. Maximize your energy potential by not overcooking your foods and try to incorporate raw foods into your diet. According to Dr. Mehmet Oz, increased energy is only one plus of a raw food diet. Additional benefits include improved skin appearance, better digestion, weight loss and reduced risk of heart disease. If you must cook your food, steam, saute or bake using no-calorie cooking sprays. Instead of salt, season with herbs which will provide additional energy-boosting nutrients.