Foods that Can Help Boost Energy
There’s a lot of information on those tiny little food labels. It’s very smart to read before you buy! Keeping an eye on calories, fats, fiber, and vitamins can help keep you and your family healthy.
Scanning for other specifics on the label can help you find foods that will help your body run more evenly and efficiently. For example, if you’re looking for foods that can give you an energy boost, look for two things: whole grains/fiber and iron.
Whole grains help keep your blood sugar levels stable. When glucose levels are stable, you won’t experience that “sugar crash” they talk about in those energy drink commercials. Refined carbohydrates like white sugar and white flour can cause your blood sugar levels to spike and drop, causing an energy rush and subsequent crash. Whole grains smooth out the spikes and give you energy that lasts. Look for the important word “whole” before any of the grain ingredients like wheat, rice, barley, rye, oats, or quinoa.
For balanced energy throughout the day, aim for three servings of whole grains — one at breakfast, one at lunch, and one at dinner! As an extra bonus, eating plenty of fiber in the form of whole grains can help you feel full longer. You’ll be less tempted to snack.
Iron can be a big factor in fatigue. Iron helps the red blood cells deliver oxygen to your cells — without enough oxygen, your body can poop out. Red meat is a great source of iron, but it isn’t the only source. Look for iron-enriched foods, or load up on dark green, leafy veggies.
For balanced energy throughout the day, aim for eighteen milligrams of iron daily if you’re under the age of fifty. Over the age of fifty, you need less iron — only eight milligrams daily according to the American Dietetic Association.