5 Foods to Boost Your Energy
Forget the energy drinks, supplements or packaged sports bars — get your zip from naturally energizing foods. Try these 5 to get extra oomph every day.
1) Whole-Wheat Bread
The body’s primary source of energy is carbs. I’m not referring to jelly beans and lollipops (a.k.a. simple sugars). If you load up on them, you’ll end up hitting the wall within 20 minutes. Whole grains burn off slower, giving you longer-lasting vigor. They also contain loads of B-vitamins, which work together to boost energy and your metabolism.
Other whole-grain sources: Whole-grain cereal (like raisin bran or shredded wheat), brown rice and oatmeal. Kashi makes great whole grain hot and cold cereals that we love.
2) Strawberries
Need an immediate burst of energy? Have a handful of strawberries. They’re coming into season now at your farmers’ market or produce grocer — this means they’re sweet and juicy. Strawberries also contain fiber, which helps your body more slowly absorb the carbohydrates you eat. Fresh fruits make a great mid-afternoon snack, especially for that 3pm slump.
Other energy-boosting fruit: cherries, apricots …. just about any fresh fruit will give you a lift.
3) Broccoli
Believe it or not, one cooked cup of broccoli actually contains as much vitamin C as an orange. Why is that vitamin important? Well, an Arizona State University study found that 1 in 3 women were not getting enough in their diets. After upping their intake to 500 milligrams a day, they reported feeling better and more energized. Forgo vitamin C supplements and just up your broccoli snacking or sides. (This applies to men, too).
Other vitamin C-packed veggies: cabbage, radishes and spinach
4) Pork
To keep energy levels constant, you need to get enough iron. Unfortunately, iron is the most common nutrient deficiency in the US (and in the whole world). This mineral helps transport oxygen to wherever your body needs it by hooking onto red blood cells. Common iron deficiency symptoms? Low energy and fatigue.
Not only does pork contain iron, it’s also a good source of the B-vitamins like thiamine and niacin, which are both involved with your metabolism. Choose lean cuts of pork, like tenderloin and pork chops — higher fat foods can weigh you down and make you sluggish.
Other lean proteins: beef tenderloin, chicken breast and shrimp
5) Water
Our bodies are two-thirds water. Water helps control body temperature and digestion and, of course, we need it to produce energy. Even slight dehydration can make you tired. Classic recommendations say 8 cups a day, but this can vary per person. Keep a glass by your side and sip away all day. And don’t count out food — eating foods with high water content (fruits and veggies especially) count towards your daily water needs.
The Most Important Thing
Don’t skip meals! Too much time between meals causes your body to start running on fumes, and you’ll be more likely to overindulge at your next meal. Eating larger portions then makes you feel tired and sluggish, too. Stick to 3 balanced meals and 2-3 small, healthy snacks daily — this way you’ll replenish your energy at a slow and steady pace.
I thought pork was not good for you! I’m confused!!
Pork is not the best option. There are better, healthier options.
I like this article. Thanks. Dee
Good info.
Great info but it would be nice to have it in a print format. I do Parenting Classes and when I present “Nutrition” I like to give out info from the internet so the parents know where to look for reliable facts.
There is absolutely nothing wrong with eating lean cuts of pork. It is no worse than red meat or poultry – as long as it is done in moderation!
Hi ,, love the berries n broccoli , but dont agree with th pork and wwbread,, pork is the MOST binding meat a person eat its very hard to digest ,, and alot of ppl dont know but are allergics to wheat products , eats all greens for energy
you need a new writer here !!!
Pork is no worse for you than any other meat, but you have to look for the leaner cuts, and just like beef, remove as much fat as possible prior to cooking.
Good excuse to eat pork!
I also disagree with the pork recommendation. Not only should meat be eaten in moderation, but factory-farmed meats (what most of us eat) need to be especially avoided. The additional antibiotics, growth hormones and unethical practices of allowing diseased and dying meats be sold for food doesn’t seem like a best way to get iron.
Just highlight the sections you want & you can copy & paste the information onto an email to yourself. You can then print out the email for your parents. I do it all the time. Try it! Edna
Pork is better than hot dogs & burgers. I make a lot of sausage in summer, well cooked & I drain off the fat. Other pork just needs to be lean & NOT FRIED. Better for you than beef.
I agree, lean pork, especially well trimmed, boneless chops, are healthier than most red meats. Naturally, you can buy pork with very high fat content, but this is not what is being referred to. And I strongly disagree that you can have high energy by eating only greens. You need protein.
thanks all the things I like. i have a heart problem and the doctor said pork is fine al long as it’s lean
I would rather have a lean pork chop, pork tenderloin or roast over beef any day of the week!! For me pork is easier to digest than beef!
I always read that herring is a healthy fish. Do we get value from pickeled herring? Also do cooked vegetables have the benefits as raw?
Pok loin is a lean delicious cut I especially like cooked on the grill in a foil pan tender and juicy. As a diabetic eating lots of fruit and vegetables and fiber has made me 4 years without medication.
pork continues to get a bad rap…folks we need to get out of the 1900’s here! Pork is awesome and lower in calories when lean than a lot of meat. Easier to digest than beef. Economical, tasty and an awesome over looked meat! Eat Pork yummy and healthy!!
Pork is actually the worst meat to eat because it is very toxic for various reasons. There is a reason why two of the world’s oldest religions encourage their followers to avoid it…so as not to pollute their bodies…
Very useful information!
No, usually pork is fatty, but if you choose certain cuts, it’s even leaner than beef. That’s why the pork producers refer to it as “the other white meat”. Pork Loin is a good choice.
Pork is a healthy option, it depends on the cut of meat. Pork chops are not so good where as tenderloin is a very healthy option for protein.
Great list. Surprised to hear pork being full of energy potential. I agree with earlier comments that certain cuts of pork I can go along with that. everything else sounds great. I am stuck on watching the portion of anything. I think portion is very key. WE OVER EAT BIG TIME! No diet regimen is worth anything without an exercise routine of some sort! Big ups on the energy list. I know I could use a natural boost!!! Thumbs up
Let’s be consistent with the “reguired” water intake PLEASE. I’ve heard and read many authorities that say the 8 glasses per day is an “old wives” tale. That much of our food intake forefills the water requirement in part.
Very interesting and very helpful. Jeri
you pork haters need to get over it. Read and know your stuff before you try to give others wrong info. —->just trying to give a shout out for lean pork…
Any answer to the pickled herring question? This would be a great way to get a small amount of fish every day.
The dual role of strawberries has been rightly pointed out. Many think of it as a fruit or flavor but the fiber properties of strawberries helps the body as well.
I will stick with my grass fed (NO grains) beef and free range poultry- thank you. There is plenty of evidence why to avoid pork for those that want the truth. Anyone looking for “a good excuse” to keep eating it will find that also. I personally love pork and really miss tenderloins and ham the most. So it is not that I am a “pork hater”. I simply researched the facts and made a decision based on good long-term health.
alright all the people who think pork is bad think again. not only do you need the iron to produce hemoglobin to transport oxygen but the only way to obtain proteins is to eat them. So technically the only way to build muscles is to eat proteins such as pork. Remember you can’t get muscles by eating fruits.
I have read that fruit is a bad snack for the mid-afternoon slump or as an energy booster due to the high amount of sugar found in most fruits.
Protein… hummmmm…there are other sources for protein as well…legumes eg, lentils, kidney beans, chick peas and stuff like that too…and what about an egg!? lol
Why use pork on a list of only five great foods. Certainly there are better choices for protein (and omega 3’s) like salmon!
Poor choice on a short list evenif it can be included……
I will answer the pickled herring question. Yes, herring itself is a very healthy fish to eat. It is a fatty fish, however it is full of long-chain Omega 3 fatty acids which is very heart healthy and has cancer reducing effects. It is also a good source of vitamin D. Here is the catch…. PICKLED herring is very high in sodium (as is anything that is pickled). Therefore, the problem being that too much sodium in the diet is harmful. Unfortunately in today’s world sodium is in so many products (not even just adding salt to your food) many people are getting too much sodium on a day-to-day basis which causes hypertension, can lead to heart disease, and many other diseases. So…. your healthiest bet is to stick with plain herring, (not pickled) or just have it in moderation and watch the sodium content in other foods.
As for the pork…. people are going to have their own opinions with any kind of meat, especially when religious practices or morals come into play. However, LEAN cuts of meats such as pork, poultry and beef are healthy and have many vital nutrients that our bodies need. This depends on the cut of the meat, how it is prepared, and the method of cooking used. If meat is not your thing, then protein can still be consumed naturally through beans, peanut butter, dairy products and soy. Just an FYI. This battle could go on for days:)
I encourage everyone to visit http://www.theotherwhitemeat.org for pork nutrition information and http://www.beef.org for beef nutrition information. Red meat can definitely be good for you if you choose your cuts correctly. Also, for the person who commented on pork production practices, get the facts at http://www.nppc.org.
I love strawberries I eat the often and love to make milkshakes when possible. its absolutely fabulous its high energy foods
This is great information. I just want to add that in response to the “binding” properties of pork,(passed down from my Grandmother) always eat it with some applesause for dessert and it will be digested much easier. We have always done this and find it really helps. Also, I found some more information on pork health benefits and thought I would share for all the nay sayers. Check out this site:
http://www.porkandhealth.org/NutritionFacts.aspx
I do not think anyone HAS to eat pork to be healthy. As for the protien, Tofu has really come a long way and it’s chocked full of protien, but trace amounts of fat. If you are going to suggest protein, why not a lean source. Besides chicken is highest in protein of the meats. You get lots of iron from your leafy greens and cereals.
Try a pork tenderloin. Very lean and very good for you!
As an RN and member of Weight Watchers, lean pork is an acceptable choice. I am not a pork fan (unless you count fatty thick sliced bacon!) but it is another healthy option.
I have not eaten meat for about thirteen years now.I’ve always have eaten all types of berries.I have yogurt and fiber cereal in the morning. Eat all kinds of veggies. My prtein comes from Tofu.Since I change my eating habit I have lost fifty pounds and of course I go to the WMCA 4 times a week. I am in my sixty and can do one hundred push-up every day, I am in excellent.
All of the five above are used in the weight watchers diet. I attend weight watchers which is now based on points. The point value of lean pork is lower than either chicken, fish or beef..also the six glasses of water has been changed to six 8 oz. glasses of liquid..however you get it but water is still very important.Whole wheat bread is used in this diet because of it’s lower point value. It also has more dietary fiber and is a more filling bread.The fruits in their own juice is better than other sweets..also most of them are only 1 point per serving..The writer of this article obviously knows about good nutrition so why not take the advice and use it for your good instead of argueing about it ?
I like the list and as for the pork, I have heard the stories on both sides, but my preference is Chicken and Pork every once in a while. I also drink water all day long!!!
Pork is full of parasites! Proven that it can’t be cooked at a high enough temp to kill them.
everything in moderation, eat a variety of fresh foods of every color.Has anyone tried Venison? It is very lean and natural, you only have to prepare it the right way and it can taste as delicious as filet mignon.The more food you can produce for yourself, the better you will be,no preservatives, no artificial colors, etc…Love whole grain breads, hate restaurants that don’t serve it.
The debate over this meat or that could go on forever! Locate a farmer who does not use hormones or antibiotics and purchase an entire pig or cow – go in with a small group of friends. It is much healthier and I find overall less expensive. Not to mention that grass-feed beef is better for you than grain feed.
PORK?! On a list of five?! Factory-farmed pork?! I am gagging. I’m not even going to subscribe to this “Healthy Eats” site anymore. It’s a (disgusting) joke to call that healthy eating. Buh-bye!
Avoid pork as dirty animal any way you look at it and like one person said, usually raised in huge manufacturing conditions – Bible and Koran against it and all meats take days to digest except possibly chicken and fish are fast too – salmon, wild caught best and chicken organic if possible. WW bread – many allergic to the gluten so kamut, around for centuries may be better choice and eating raw oatmeal soaked in fruit juice or almond milk or rice milk with diced apples, raisins, or apricots, and walnuts/almonds is terrific. Try it. Great fiber.
I love the list! I was just thinking earlier this week that I need to increase my energy and my metabolism. Alot of the food I use to eat when I was younger, but since I’ve been married and have had children I don’t eat the type of mentioned (mainly because my husband doesn’t he didn’t grow up on them). I’m going to start back because my engery and metabolism has really slowed down over the past few years. Thank you for posting this!
Are there any nutritionists or physicians out there that can offer a professional’s opinion? THANKS!
There is something very fishy, no pun intended, when PORK is listed as the only protein source. Why were no vegetarian protein sources cited? Obviously, some people want an excuse to eat poorly, but the facts show that vegetarians are healthier. PERIOD. There is no epidemic of anemia among vegetarians. Dark green vegetables contain plenty of iron. Legumes and seeds contain protein; even grains like quinoa contain complete proteins (all essential amino acids). This list is a farce.
What is a good vegetarian source of iron?
For anyone who has a problem with pork, or eating any creature there are many sources of protein such as soy
products, etc. Eating a diet rich in fruits and vegetables have actually given me MORE energy!
I know everyone’s divided over pork — and we all make our own choices (I’m a vegetarian myself) — but don’t miss that she lists other lean proteins you might try if the ‘other white meat’ isn’t for you.
Don, check out this post on some vegetarian nutrition basics. Some good iron sources are green leafy veggies (kale, spinach and broccoli), almonds, lentils and beans.
I agree with everything, some of the meat in moderation and the amount you eat. Jean
We raise Texas Longhorn beef cattle and have been eating the beef for over 3 years now. Our cattle are grass fed then given a natural soy/corn feed 90 days before processing. We never use growth hormones, steroids, implants or antibiotic feeds. The meat is 97% lean and has less cholesterol and saturated fats than skinless chicken breast. Studies also show that it has as much Omega 3 as fish. All of my cholesterol levels are great and my customers love it! I don’t have a problem with pork, but prefer to know where my meat is coming from! I also prefer to buy everything from my local farmers then I know exactly what I’m getting (or not getting). This ends up being a “win-win” for everybody!
Actually red meat takes longer to digest than pork does, like many other readers say just know how to cook it well and chose the leaner meat.
I FEEL LIKE PORK BE NOT HEALTHY, NOW BAKED SKINLESS CHICKEN IN A COOKING BAG, MMmmmm. THANKS 4 INFO. MART
Beverly, some vegetables are more beneficial raw, while others are more beneficial steamed/cooked. It really depends on which one you are eating. And, in response to the people who are anti-pork…if you choose lean cuts, pork is the same, if not better for you than a boneless/skinless chicken breast!
Other good sources of protein, Omegas, and iron that may be a nice departure from the norm for some people are Sardines and Sunbutter(sunflower seed version of peanut butter…and it tastes even better, if you can believe that!)
@ Valinda:
I think the three different physicians who ALL told a close friend of mine that becoming a vegetarian would compromise her health would disagree with you. Those who eat organic, properly-raised meat are often healthier than vegetarians as meats provide essential proteins and minerals difficult to get on a meat-free diet. Many in the medical community are skeptical of the nutritional value of soy and tofu; The 150 Healthiest Foods on Earth (book), for example, states that soy is not particularly nutritious.
I find it hard to believe we are so iron deficient with the amount of meat americans eat…wouldn’t a handful of walnuts be a better substitute than the pork?
For those who are negative on pork and tout the free range beef and chicken need to know there is also free range pork raised in Iowa. Chipotle fresh mex uses free range meats and soy oils.
Please think beyond protien and flavor when you endorse pork products. One does not need to be a radical hippie to acknowledge the abject torture factory farmed pigs face, not to mention the disease and overuse of antibiotics this practice perpetuates. Think before you eat!
Eating a balanced diet coming from all the food groups WILL keep you healthy. Three square meals a day and dessert and I’m still going strong after 92 years.
I don’t know about the pork thing, if you have any inflammatory issues, arthritis, fibromyalgia, etc. then pork and wheat bread are infammatory foods. Its not just about the calories and nutrition lets cover all.
I have been eating pork since I was Born. That is the only meat my father eats. He is 61 and his health is good. All the food that we consume right now is toxic and bad for us, unless we grow it ourselves, or buy it organic. I really believe that people should do their research first before they go bashing Pork. Ever heard about mad cow disease???
P.S. All those tablets your taking for health problems, you should research that!!
Moderation in what we eat is the key. If you over eat or eat the same things over and over you will have issues.
Kamut has gluten in it so if someone is gluten intolerant they cannot eat Kamut or Spelt as both are “wheat” in differing varieties.
The reason that pork was a no-no in the religions is because back then there was a disease issue that they could not fix. This is not the case today. Also, if you are a Christian, the ban on pork was eliminated by God when He got rid of kosher eating so I would think then that it is ok.
I THINK EVERYONE SHOULD JUST EAT. WHAT/WHO DEFINES HEALTHY???? PEOPLE HAVE BEEN EATING SOME OF THE ‘WORST’ FOODS WE SO CALL TODAY AND HAVE LIVED LONGER THAN WE EVER COULD IMAGINE. BUT ONE MUST NOT FORGET HEALTHY OR UNHEALTHY, WHEN THE GOOD LORD IS READY TO TAKE YOU, HE WILL!!! SO BE HAPPY AND LIVE YOUR LIFE BECAUSE BEING ‘WORRIED’ ABOUT YOUR HEALTH CAN ALSO BE HAZARDOUS!!!
Pork continues to get a bad rap….just find a local farmer and buy pork that is raised the RIGHT way rather than produced by one of these big farm factories. I don’t think you have to eat meat at all if that’s your choice but if want to eat it…. try buying local … it’s an amazing difference. I never buy meat at the grocery store any longer!
A common misconception, the pork thing.. that’s because when we think of pork we think of bacon and sausage, which are fatty, and loaded with sodium and nitrates. Some cuts of pork are just fine, and loaded with lean protein, especially if baked (such as a pork chop).
Pork, not the best option for health, considering hormones, risk of disease, saturated fats, environmental impact, etc….
PORK?! you have to be kidding me! that is one of the worst foods out there.
and for me and most people water doesn’t boost energy…..it just hydrates you
Pork is okay if you plan to do a parasite cleanse regularly. Though Americans don’t like to admit it, most people have parasites right now. One study showed that pork was the leading carrier of parasites- some which are not killed by cooking. Aside from that, many people are allergic to pork (like myself) and do not even realize it. It is one of the leading causes of migraines. I’ll stick with spinach and grape nuts for my iron.
It isn’t the “pork” that is unhealthy…it is the cut you choose. If we are talking bacon…yes…very unhealthy…but there is more to a pig than bacon…
Pork is the Best meat to eat, they are the cleanest animals to eat, there exterior is filthy, but ther in take is all veggies, and fruit…. Italy that is all they ate in the old days, and u know what they all friggin live till they are 90+ Here we are this is not good, and that is not good and we croke in our 40’s. Eat like tha old days…
actually its better to have 6 meals a day, but not like big meal…small meals that doesnt make you bloated or starve…every 3 hours…
what the heack…..they had professionals do many tests and studies on this, yet everyone on here thinks THEY have the right idea. unless u have a degree in this field, u dont honestly have any idea. Pork is just fine!
I find it funny that the arguments regarding pork refer to protein when the article, if you bothered to read it before getting all in a snit, is referring to IRON in the pork and IRON’s effect on your energy levels. There are lots of articles here on Healthyeats.com as well as many other sources for what foods contain IRON if meat or pork is not your cup of tea, so to speak.
To the lady who said religions downplayed pork it may be because pork used to have trichinosis and had to be cooked well done= or you could get intestinal parasites. I do believe the threat of that is gone now in this day & age(?)
There’s enough information provided here for everyone to use for their individual health choices. We shouldn’t be so quick to judge.
i can’t believe some of you can’t figure out that there are lean cuts of pork and today…this day and age…it IS one of the cleanest animals to eat..pork loin is lean and a great alternayive to chicken. many ways to cook it! bacon…bad….lean white pork loin…good! just don’t cook it till its as dry as the Sahara desert!! mmmmmmmmmmmmmm
Due to my school lunch being at 8:30 a.m., I tend to skip lunch on the weekdays. When I get home, I know I overeat. I’ll start bringing in snacks.
I was actually drinking a smoothie I made while reading this article, I do feel better.
I like this article but agree, it would be nice to have a print friendly option.
Most articles are meant to be seen as a recipe for life. If a recipe calls for olive oil and I use corn oil instead because that’s what works for me, should I expect to have people berating MY choice? I realize that there are different qualities/benefits to each oil but my choice is my own and while I would accept the education on other choices, I draw the line at being made to feel stupid and wrong for a choice that I have made. I’ll go on reading the ARTICLES here but will leave the extremist comment section alone.
Is fish safe?
Hi Joyce – click
here to read more about picking healthy seafood.