In addition to providing nutrients and enhancing your wellness, a healthy diet is crucial for optimum energy levels. Other factors that contribute to your energy supply include sleep habits, exercise, hydration level, age and overall health. According to the American Dietetic Association, foods containing carbohydrates, high-quality protein and/or healthy fats can enhance your energy. For specific guidelines, discuss your wellness and energy goals with your doctor or dietitian.
Complex Carbohydrates
Complex carbohydrates, such as whole grains and starchy vegetables, provide rich amounts of vitamins, minerals, fiber and glucose---your body's primary energy source. As low-glycemic foods, meaning they have a mild impact on blood sugar levels, complex carbohydrates provide longer-lasting energy than simple carbohydrates, such as white bread and sugar. When purchasing whole grain-based foods, Kansas State University recommends opting for products that carry a "100 percent whole grain" insignia or list whole grains, such as whole wheat, as primary ingredients. Additional energy-rich carbohydrates include old fashioned or steel-cut oats, brown rice, wild rice, cooked barley, quinoa, spelt, millet, baked potatoes with skin, sweet potatoes, canned and fresh pumpkin, squash and air-popped popcorn.
High-Quality Protein
Protein provides amino acids---the building blocks of lean tissue. Protein-rich foods also enhance sustained energy and satiation between meals, tissue repair and cognitive function. Optimum protein-rich foods, according to the American Dietetic Association, include lean meats, poultry and fish, low-fat dairy products, eggs, legumes and soy products. Select lean varieties, such as lean meats, skinless chicken and turkey breasts, and egg whites over high-fat varieties most often prevent excessive saturated fat intake. Legumes, which are naturally low in fat, rich in fiber and cholesterol-free, include split peas, lentils, beans and peas. For best results, consume protein-rich foods as part of balanced, nutrient-rich meals and snacks.
Healthy Fats
While saturated and trans fats increase your risk for high cholesterol and heart disease, fat derived from plant-based sources and fatty fish enhance your wellness. Fats enhance nutrient absorption and add flavor to foods. Healthy fats also provide energy for moderate-intensity exercise, according to the American Dietetic Association. Examples of healthy plant-based fats include canola, olive, sunflower and safflower oil, avocado, ground flaxseed, sunflower seeds, pumpkin seeds, walnuts, almonds, peanuts, pistachios, Brazil nuts and nut butters, such as peanut and almond butter. Fatty fish provide heart-healthy omega-3 fatty acids and include salmon, tuna, lake trout, flounder, halibut, mackerel and herring. Because fats are dense in calories as well as nutrients, adhere to proper portion sizes.
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