Energy-Boosting Foods helps you with a well-balanced meal choice that includes important nutrition to keep you activated and motivated throughout the day.
Morning is an important start of the day. Your body wakes up from 7-8 hours of fasting. A balanced breakfast that includes protein, complex carbs and healthy fats is very important to give you the energy and motivation to get through your day.
Energy Boosting Foods
Proteins.You need to have a good source of protein to build and repair tissue in your body, transport and store nutrients, and provide your body with energy.
Complex Carbohydrates. Carbs are the main source of energy for your body. Fiber in complex carbs makes you more filling, and is also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals.
Good Fats.These supply energy and also help your body absorb some vitamins. Get plenty of monounsaturated or polyunsaturated fats, such as those found in nuts, avocados, and olive oil.
So choosing your breakfast holistically with the right combination can give you the energy boost you need to power through your day.
Foods to Boost your Energy
Bananas.Start your day with Banana. Eating bananas before breakfastcould be beneficial. Other than their energy boosting effects, bananas are a “Mood booster, fertility booster, and an immunity booster”. They also help in aiding digestionand are excellent keepers of gut integrity and hormone health.
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Nuts.That’s another option to start your day with a handful of nuts on an empty stomach. Nuts are filling, and even though they are high in calories they still help in preventing weight gain when consumed empty stomach, early in the morning. Nuts are also very high in magnesium, potassium and heart-healthy monounsaturated fat. Nuts are also rich in fiber, healthy fats, vitamins, and minerals.
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Chia Seeds Pudding. Chia seeds are a great way to get a massive amount of nutrients with very few calories all at once right at the beginning of the day. You can add this superfood to morning meals like overnight oatmeal, smoothies, greek yogurt with fresh fruits, or as pudding.
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Avocados. “Studies show that consumption of avocado could help with reducing the risk of both metabolic syndrome as well as heart disease. Plus, avocados are a filling, lower-carbohydrate snack for anyone looking to lose weight.” Avocados are incredibly nutritious and contain more potassium than bananas and are loaded with heart-healthy monounsaturated fatty acids. The fiber in Avocados can lower Cholesterol and Triglyceride Levels. Eating an Avocado toast with scrambled eggs is a healthy way to boost your energy levels.
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Dates. Dates can be an excellent way to add natural sweetness and fiber to your diet in the early morning. Dates are rich in antioxidants, tannins being the most important of them. These tannins prevent cell damage and protect against inflammation. In fact, eating dates on an empty stomach is known to kill intestinal worms. You can add dates to your smoothies as a sweet alternative. You can eat a handful of dates on an empty stomach.
Idli with Coconut Chutney.Idli is in fact one of the healthiest Indian snacks that helps in losing weight. It is loaded with numerous health benefits, is easy to cook, digest, loaded with iron and contains a good amount of fibre. It is fermented and steamed making it a good natural probiotics for your gut health friendly breakfast. Accompany it with sambhar(protein) or coconut chutney that again helps in improving bowel movement. This meal prevents any digestion-related issues like indigestion, diarrhea, constipation.
Vegetable Poha. “Poha is a wholesome meal. It is a good source of carbohydrates, packed with iron, rich in fibre, a good source of antioxidants and essential vitamins and is gluten free. It is known to be good for those who have diabetes, skin and heart problems.Poha does not contain any protein, but when cooked in the traditional way, peanuts are added to it, making it a protein rich breakfast.
Rainbow Bowl of Fruits. Eating a rainbow bowl of fruits decreases inflammation in the body. Keeps your immune system strong. Colorful fruits contain many of the vitamins and antioxidants we need – with few calories.
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Vegetable Dalia. Dalia is a storehouse of nutrients and is loaded with the added benefits of high fibre. Dalia prevents constipation, helps in weight loss and muscle mass gain. Very good for diabetics and has anti-inflammatory benefits.
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Choosing a well-balanced meal for your go-to weekday breakfast keeps you satiated, and helps optimize your health and get your day started right.
Ensure you have balanced protein, fiber, complex carb and good fat to make it wholesome. Breakfast which lacks protein and fiber, leaves you feeling hungry well before your next opportunity to eat. Meanwhile, other options that are loaded with too much fried stuff may leave you feeling stuffed and uncomfortable.
While you don’t have to avoid these choices completely, you may want to choose more and keep the suboptimal choices for special occasions.
Try to make sure that your first meal of the day contains protein, fiber, and healthy fats to promote fullness, as well as some complex carbs to provide energy.
Finally, choosing a breakfast that’s made from whole foods rather than processed foods or refined carbs is always a better and healthy choice to keep you fit and active.