What are the best foods to improve my energy levels?

We’ve all had those days where our energy seems a bit illusive. It might have been the result of a bad night’s sleep, or perhaps you are feeling a little over worked. But if you’re feeling constantly low on energy, it’s possible your diet is to blame.

Making the right food choices can be key in help us improve and manage our energy levels. Generally speaking, your body can create energy with all food types, but some sources are much better at providing sustained energy or fast energy than others. 

Dietician Orli Kendler-Rhodes (pictured above) of MyHealthcare Clinic explains how to achieve good energy levels in the long and short term.

5 Foods you should eat for fast energy:

If you need a fast burst of energy, simple carbohydrates are key. Your body breaks these down quickly and easily converts them into energy. However, this can be a double-edged sword, as foods which are high in simple sugars tend to spike your blood sugar which then causes a dip in energy later in the day. When blood sugar is high, your body will release insulin to help counteract this and allow you to store the energy, which causes that slump.

In an ideal scenario, its best to opt for complex carbohydrates which release energy slowly and therefore sustain your energy for longer. But if it’s a quick fix you need just to get you through, try to choose a snack that offers other, longer lasting nutritional benefits besides just sugar. These would be my top 5 picks:

• Bananas are a quick and easy option for an instant pick me up, which come with the added bonus of being full of vital vitamins and minerals. Bananas contain glucose and fructose which are simple sugars that your body can easily convert into energy. 
• Yoghurt – containing natural sugars as well as nearly every other nutrient, yoghurt is also high in protein which helps you feel fuller for longer, so regulating your appetite.
• Nuts – also protein-rich and great for snacking on the go, cashews and almonds are also a great source of fibre and magnesium as well as providing an energy boost.
• Water –Studies have shown dehydration is a common cause of low energy. Next time you are struggling to stay focused in the middle of the day, try a glass of the good stuff to see if this helps. For an additional energy boost, try adding a slice or two of lemon. 
• Dark Chocolate – if only a chocolate fix will do, dark chocolate is a healthier alternative and also contains theobromine, which is a natural mood enhancer as well as an energy booster. 

4 Types of food you should eat for sustained energy:

• Foods which are high in iron: Iron deficiency and anaemia area leading cause of fatigue. Iron rich foods include green vegetables like broccoli and spinach; lentils, nuts and seeds, and meats – especially beef, liver, and fish.  
• Mixed macronutrients – including fats and protein in to your meal will help it to be broken down slower, offering a sustained release of energy and keeping you feeling fuller for longer.
• Complex carbohydrates such as beans, legumes and lentils, oats, whole wheat bread and sweet potatoes. These take longer to digest and offer a steady release of energy.
• Vitamin B rich foods – Vitamin B12 and the other B vitamins helps transform the food you eat into energy.  Foods which are rich in Vitamin B include whole grains (brown rice, barley, millet), meat (red meat, poultry, fish), eggs and dairy products (milk, cheese), legumes (beans, lentils), Seeds and nuts (sunflower seeds, almonds), dark leafy vegetables (broccoli, spinach) and fruits (citrus fruits, avocados, bananas).