10 Best Foods for All-Day Energy

1. Cottage Cheese

 

One cup of cottage cheese contain 25 grams of protein, and a study published in the journal Appetite shows that the satiating effects of cottage cheese are similar to the satiating effects provided by eggs. I love how cottage cheese is a no-cook way to add protein to a variety of different meals and snacks.

 

2. Salmon

 

One of my favorite energy-boosting foods is salmon. Chock-full of nutrients, salmon is a food that contributes to many positive health benefits, including energy levels, thanks to B vitamins, particularly B12 which may help boost energy and fight fatigue naturally. Additionally, salmon is one of the few natural sources of vitamin D, which may also help combat fatigue, causing you to feel more energized.

 

3.Oats

 

 

Steel cut oats raise blood sugar less than rolled oats and have more health benefits due to the way they are processed. Steel cut oats are never cooked and start from the whole grain that is passed through sharp, steel blades that cut the oats into thin slices. This helps the oats retain more fiber and protein and provides a dense and hearty texture, so I find them more satisfying than a bowl of instant or traditional oats.

 

4.Yogurt

 

 

My favorite is plain, Greek yogurt because it has 18 grams of protein per 6 oz serving. I like to add fresh fruit on top and a tablespoon of chopped almonds. This is a great afternoon snack and can also serve as an on-the-go breakfast. As an added bonus, Greek yogurt provides calcium to help strengthen bones – extremely important for anyone who might not get enough calcium during the day or for those at risk of osteoporosis.

 

5.Almond.

 

 

 

Almonds are a great go to snack for a quick satisfying pick me up to give you a boost of energy. They are full of protein, fiber, and heart-healthy fats to keep you satisfied along with minerals and vitamins such as manganese, copper, riboflavin, and magnesium to help support energy production.

 

6.Chickpeas.

 

 

Instead of crackers, chips, or pretzels, I like to roast chickpeas in Thrive culinary algae oil. Half a cup of chickpeas provides 15 grams of protein which helps to hold me over until my next meal, and algae oil provides heart-healthy monounsaturated fats. You can also add roasted chickpeas to a salad in place of croutons for some extra crunch.

 

7.Tuna with Whole Wheat Crackers.

 

 

While it’s important to eat simple and easy to digest carbs, you don’t want to do so without complementing them with a little protein and fat. This will prevent a sugar spike and then crash, which makes us tired and moody.

 

8. Dark chocolate

 

 

Everyone needs a little chocolate fix! Aim for dark chocolate with a cacao content of 75% or more as this indicates a higher amount of flavanols are present. Pair with a cup of tea for a nutritious, satisfying treat that will give you that extra boost of energy you need to get through your day.

 

9.Avocado

 

 

Avocado is full of fiber and healthy fats, both of which are digested slower than simple carbohydrates, and provide more sustainable energy.

 

10.Eggs.

 

 

Eggs, the whole egg, with the yolk, are my top pick. Starting your day with eggs, or choosing a hard-boiled egg as a snack are two easy ways to get lasting energy. The protein and healthy fats in the whole egg help to keep blood sugar levels stable. This is absolutely key to preventing afternoon slumps and sugar cravings which tend to come after carbohydrate dense foods are eaten. Eggs are so versatile and can truly be eaten any time of the day. People shouldn't miss out on this nutritional powerhouse or the energy benefits they can get.