What Foods Are Highest In Energy and Super Healthy?
When it comes to eating well and healthy, it can at times be an easy feat, while other times a challenge. In other words, it comes down to your everyday schedule, whether or not you are busy or not. Perhaps one week, you have plenty of time to meal prep some healthy and delicious meals, while the other week, you do not have the time to do so, thereby grabbing some unhealthy food on-the-go.
Aside from all of that, you also gravitate towards foods which offer the most calories—considering that you are constantly out and about, you cannot afford to have low energy at any time during the day. That said, reaching for the snacks, meals, and even junk food at times will yield as much energy as you can possibly achieve.
However, with all of this said, you just might be wondering just which foods are high in energy or, in other words, energy-dense? Perhaps you have a general idea of what constitutes a high-energy food, but at the same time you are not so sure. That is why we are here to help! Read on to learn more in this article about the foods that are high in energy that you can use for your next meal prep. Soon enough, you can be on your way to a healthy lifestyle despite your busy schedule.
Without further ado, let’s get to them!
Top High-Energy Foods
With the plethora of foods out there, it can be very daunting to select the ones you want for sustained energy. Really, it comes down to your personal tastes and desires: after all, you are not obliged to eat a particular food you do not like, even if it is high in energy. Down below, we offer you a list of the top high-energy foods that you might like. Mix some of them together, and you can create the best meal concerning high energy!
1. Sweet potatoes.
Rich in vitamins A and C, sweet potatoes are the ultimate starchy food as a healthier alternative to its plainer cousin, the potato. Not only that, but also it is full of carbohydrates that is sure to keep you filled and satisfied over the course of a long day. Whether you boil, mash, or roast them, sweet potatoes are a great source for energy.
Consisting of complex sugars and fiber, it is no wonder that bananas have become an excellent course for quick and instant energy when blood sugar levels are low. They are a popular snack for athletes like runners, who also eat them to reduce the likelihood of post-race cramps, thanks to the potassium inside of them.
Small as they may come, almonds should not be underestimated as merely legumes. In fact, they yield a lot more nutritional power than you might believe, as they are rich in copper, manganese, protein, and riboflavin. With copper and manganese, they neutralize toxins in your body, thereby keeping your energy levels up, while riboflavin enhances oxygen levels for breathing and relaxation. Almonds are the perfect snack to have around, and they are also good in fats which protect the heart (although they should be consumed in moderation!).
As one of the few actual meat options on this list, salmon is nevertheless on here for a good reason. Besides being high in omega-3 fatty acids (known to be heart-healthy), it also contains protein, vitamin B6, riboflavin, and niacin, which are then converted into energy that can be used when you are going about something in your daily life.
Versatile in nature, eggs are excellent in protein, vitamin B6, and other amino acids to keep you full and high in energy over a long period of time. Whether fried, scrambled, boiled, or poached, eggs are great for any meal at any time of the day.
Whether plain or Greek, yogurt is best known for its microbes that are beneficial to the stomach for aiding digestion and other gastrointestinal features. It is high in calcium and magnesium, both of which result in strong bones and high energy to achieve intense performances with, respectively. With the wide variety of yogurts to choose from, you can be sure that they will all taste delicious and be good for the health.
High in riboflavin, aka vitamin B2, quinoa is the little grain that could, offering a full stomach while being an alternative to starchy foods like rice. Whether served in a salad, in a rice pilaf, or any other dish, quinoa is the ultimate power food for high energy.
Aside from being known as the “magical fruit,” beans are magical in another way. They function as both a carbohydrate and a protein, which knocks out two of the main categories in the food pyramid to satisfy daily. Starchy and containing amino acids, beans also have that quality of keeping you full for a long time, so that by the time the next meal rolls around, you will not be starving like crazy! Try them either in a salad, a burrito, or pasta—the options are endless, really!
Besides red meat, spinach also happens to be high in iron, which is beneficial to red blood cells to produce more of themselves to ensure a healthy lifestyle. Spinach is commonly consumed by athletes who partake in high-intensity exercises, e.g. gymnastics, running, soccer, for it provide not only iron to keep up your blood cell count, but also your energy levels as you go throughout the day. Plus, having greens every day satisfies your daily intake of vegetables!
10. Citrus fruits.
Whether you go for items like oranges, lemons, or limes, citrus fruits offer a sustained energy through their high levels of vitamin C, fiber, and pectin. Aside from that, their sharp and tangy flavor leaves an acidic, but sweet taste in your mouth, which is sure to wake you up from the otherwise low energy you had been experiencing beforehand.