March 23, 2017
All foods contain calories, which provide energy, but not all foods are equal when it comes to how long that energy lasts. Foods high in added sugar and low in dietary fiber, protein and fat will give you a quick boost of energy, but it won’t last long.
For sustained energy, try to eat meals that contain foods with a combination of dietary fiber, as well as lean protein and healthy fat. Fuel your body regularly — about every three to four hours — with either a healthy snack or meal to keep energy levels stable throughout the day. Here are examples of meals and snacks that provide sustained energy:
- One 100% whole-wheat English muffin, 1 tablespoon nut butter and 1/2 cup fresh berries
- Six whole-grain crackers (such as Triscuits), 1 ounce low-fat cheddar cheese (about the size of two dice) and a handful of grapes
- 1/2 cup plain dry oats cooked with 1 cup low-fat milk, then topped with 1/4 cup pistachios and 1/4 cup raisins
- 1 cup plain low-fat yogurt, 1/2 cup fresh or frozen berries and 1 ounce hemp seeds
(Adapted from: Total Body Diet For Dummies by Victoria Shanta Retelny, RDN, LDN and the Academy of Nutrition and Dietetics; Wiley, 2016.)