Health, Wellness and Fitness for People & Pets JUNE 2015 | Page 20
Feast On These HighEnergy Foods
Eating the right food throughout the day can jumpstart
your battery
You don't need a PhD in biochemistry to know that food is fuel and that it affects our energy levels.
But you have to be smart if you're eating for energy. "Certain eating strategies will definitely help you
ward off fatigue," says Stacey Whittle, RD, a registered dietitian at the University of Southern
California in Los Angeles.
Ironically, the very food we so often rely on for quick energy—concentrated sources of sugar, like
candy bars or soda—are the very foods that you should avoid if you want enduring energy, say experts.
Here's why: Your body uses food for energy by turning it into blood sugar, or glucose. Carbohydrates
convert most easily into this readytoburn fuel, making them your macronutrient of choice for energy
eating. The problem is that some simple carbohydrates, like sugar, tend to break down so fast that,
after providing a shortlived burst of energy, they leave your blood sugar levels low, your energy
inadequate, and your plans for the day unaccomplished. Complex carbohydrates, like grains, replace
this spikeanddip act with a steady energy supply that keeps you going at full throttle.
Striking The Optimal Energy Balance
You don't have to radically change your diet to include nothing but high energy foods to ratchet up
your energy levels. Chances are, you're already eating many of the foods best suited for daylong
energy. It's simply a matter of eating them at the right time, in the right amounts, and in the right
combinations.
What's the ideal mix? High (but not exclusively) carbohydrates, moderate protein, low (but not no)
fat. Think of a turkey sandwich with lowfat mayo, a small serving of spaghetti and meatballs, or a
bowl of chili.