Prepare healthy snacks for optimal energy.
It's that time of the afternoon when you hit a brick wall. Before you reach for an energy drink or head for the drive-through, remember the consequences. Sure you'll get a spike, but it will be followed by a crash that will leave you worse than when you started. Choose the food that will fuel your body most efficiently. Healthy food choices result in more energy, stamina and mental clarity.
Balanced Diet
Avoid afternoon fatigue with a constant supply of energy-boosting foods. Eat three small meals a day with three snacks, or six small meals. Focus on adding healthy foods to your diet rather than creating a list of banned favorites. Eat more "whole foods" such as fruits, vegetables, nuts and seeds. Nature's fast foods need little to no preparation. Make them available to your whole family and promote healthy snacking for energy. Store cleaned vegetables at eye level in the refrigerator and place a bowl of your favorite fresh fruits on the counter.
Vegetables and Fruit
As a general rule all vegetables are rich in energy-boosting nutrients. Pick locally grown, organic vegetables for optimal benefit. Not only are they good for you, you'll be helping the environment by reducing your carbon footprint. Apricots and blueberries are rich in energy-giving antioxidants, which deter free-radical cell damage. Broccoli lowers your risk of heart disease, stroke and cancer. It is rich in beta carotene, calcium, iron, folate, zinc and vitamins C and E. Tomatoes contain a high level of antioxidants and lycopene, a phytochemical known to reduce the risk of . Buy according to season and availability: artichokes, cabbage, eggplant, greens, leeks, mushrooms, peppers and onions.
Carbohydrates
Complex carbohydrates are the preferred source of energy for our bodies. Favor natural carbs such as potatoes, rice and oats over processed, whole-grain breads, wraps and crackers. Rice is a good source of both magnesium and potassium. Rice provides a quick energy boost, is easily digested and stabilizes blood sugar levels. Don't waste your time on simple carbohydrates of white-flour, processed foods. Treat starchy vegetables like corn, peas and butternut squash like carbohydrates and serve with another vegetable. Mixing carbs with proteins gives a longer-lasting blast of energy by slowing down the digestion. Hummus on a tortilla with greens, tomato and cucumber, cheese and crackers with pear, yogurt with nuts and berries, turkey and cheese on whole wheat with avocado, spinach and sprouts are delicious and balanced choices.
Protein
Shop with local farmers or markets for nuts, seeds and cheese. Almonds and Brazil nuts are rich in protein and , so limit them to 12 per day. Add canned fish and edamame, both easily packed for an afternoon snack away from home. Leftovers from the night before still contain energy-boosting nutrients; just avoid the microwave for optimal benefits. Opt for free-range chicken and eggs, grass-fed beef and pork, wild-caught fish, GMO-free soy, tofu, tempah, beans and lentils.
Fats
The omega-3 and omega-6 oils are the essential fatty acids that must come from your diet because the body cannot make them. Increase pumpkin seeds, flax seeds, green leafy vegetables, avocado, walnuts, broccoli and beans, flax seed, soybean and canola oils and cold-water fatty fish such as salmon, mackerel, lake trout, herring, sardines and albacore tuna. Avocados contain "good" fat that can reduce cholesterol and are rich in potassium and vitamins C, E and B6. Avoid corn, sunflower, safflower, cottonseed, margarine, salad dressings and mayonnaise.
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