If you think about food as fuel for your body in the same way that gasoline is fuel for your car, it's easy to see how eating healthfully translates into high physical energy. To keep your body's biological processes running smoothly, give it enough calories plus necessary vitamins, fiber, minerals and other nutrients. The best way to do this is to eat from the basic food groups and avoid nutritionally empty junk foods and other "quick-energy" snacks that don't actually provide you with long-lasting stamina. Fortunately, the basics of good nutrition are easy to master with a little effort.
Step 1
Choose fruits and vegetables, lean proteins, whole grains, low- or non-fat dairy foods, and Omega-3 fatty acid sources like almonds and walnuts for the bulk of your daily diet. These foods comprise the main food groups and are the basis for a healthy diet, says the Mayo Clinic. Appropriate daily amounts of these foods will vary depending on your age, gender and activity level, but the United States Department of Agriculture's MyPyramid.gov provides guidance for serving sizes and amounts.
Step 2
Cut down on low-nutrient, high-sugar food and drinks. Many people instinctively reach for sugar when they feel their energy level flagging, but sugary processed foods and "energy drinks" don't provide lasting energy. By swapping out sugary foods and drinks for whole, natural foods that contain nutrients rather than artificial additives, you'll give your body what it needs to power through your busy days.
Step 3
Drink plenty of water. Water is essential for all biological processes, making up roughly 60 percent of your body weight. According to the Mayo Clinic, even mild dehydration can lead to feeling tired, low-energy and physically drained. Most people need eight or nine cups of water each day. Replace your usual sodas, juices and sports drinks with water as often as possible to stay consistently energized.
Step 4
Stay active. No healthy diet is complete without including regular physical activity. Exercise helps keep you energized by strengthening your heart and other muscles, lowering your risk for many chronic diseases and revving your metabolism. Aim for 30 to 60 minutes of exercise most days of the week for optimal health and energy.
Member Comments