Energy Boosting Foods for Women
Rebecca McPhee with Credit to Diabetes NSW & ACT
All food provides us with energy, however, the amount varies greatly. Wholefoods including whole grains, vegetables, fruit, protein and good fats provide sustainable energy, helping you to perform at your best right throughout the day. Refined, processed foods on the other hand gives you a quick boost of energy but will often leave you feeling tired and sluggish hours later.
Whilst there is no one food that will magically give us energy, eating a varied diet with particular wholefoods will assist with maintaining longer-lasting energy levels. Here are 10 Dietitian recommended foods to include in your diet each day.
Here is what a day's intake could look like, combining energy-boosting foods.
Blueberry yoghurt crunch: 1/2 cup natural muesli topped with 3 heaped Tablespoons Natural/Greek yoghurt and a generous handful of berries
3 wholegrain crackers with 100% nut butter e.g., peanut or almond or hummus
Salmon avocado chickpea salad: 100g cooked salmon flaked and tossed with 2 large handfuls of baby spinach, 1 small chopped tomato, 1/2 cup canned chickpeas, 1/4 avocado. Drizzle with extra virgin olive oil and fresh lemon juice.
1 banana and a small handful (1/4 cup) almonds or walnuts
Beef and vegetable stir fry with brown rice - lean beef strips stir-fried with broccoli, snow peas, red capsicum, onion and mushroom.
*Pregnant and breastfeeding women will need to increase their amount of some food serves to help provide nutrients and energy for the baby and for breastmilk production. Refer to 'breastfeeding diet plan' and 'pregnancy diet'.
Our fast-paced lives often call for extra energy. Whilst there is no magic food that will be the answer to low energy levels, there are many whole foods we can include in the diet that will provide us with the essential nutrients we need for optimal health and sustained energy.
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vi Krajmalnik-Brown, R., Ilhan, Z. E., Kang, D. W., & DiBaise, J. K. (2012). Effects of gut microbes on nutrient absorption and energy regulation. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition, 27(2), 201-14.
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