Foods that give energy include whole grains, fruits, beans, yogurt, and fish and shellfish. Other foods include dark leafy vegetables, nuts, dark chocolate and popcorn.
Whole grains provide sustained energy because they take longer to digest. Quinoa, a new power grain, contains fiber, protein and B vitamins. Greek yogurt contains 15-20 grams of protein per 6-ounces serving. Protein, when added to carbohydrates, slows digestion further, thus increasing sustained energy. Choose a yogurt variety with less added sugar. A combination of yogurt and granola forms a great breakfast. Nuts give fiber, protein and nutrients. Eat nuts with caution as they are also high in calories.
Fruits provide healthy carbohydrates, minerals and vitamins such as vitamins A and C that prevent infections and enhance general health. Take berries, an apple or a banana to achieve your daily allowance. Seafood such as salmon fish is an excellent source of omega three fatty acids and protein. Seafood also provides minerals such as iron. Beans contain low-fat protein, iron, calcium, magnesium, potassium and B vitamins. Dark green leafy vegetables such as spinach and collards supply protein, vitamins A and C, fiber, iron and calcium.
Dark chocolate contains flavanol, an antioxidant that protects heart health. A healthy heart increases oxygen supply leading to higher energy levels. Popcorn is a whole grain that is rich in fiber; however, avoid popcorn that has a lot of salt, oil and calories such as theater popcorn.