Eating For The Sake of Energy
So, you feel too tired to do much more than read this article; there’s no need to feel alone. Doctors tell us that up 85% of their patients who visit for any reason also complain of being chronically tired. It seems that we are in the middle of an energy crisis that has nothing to do with motor fuel!
When we talk about energy we are talking about the feeling of being energetic, not about survival. We want to have the energy to dream and then have the energy to live those dreams. We want to feel our best every day. Is that possible?
Energy comes from the way your body burns nutrients such as fats, protein and carbohydrates. These nutrients must be metabolized to produce any energy. Proper metabolism requires a balanced intake of these nutrients.
A balanced diet must include:
- 7 to 9 servings of fruit and vegetables (for adults)
- 30+ grams of high quality protein
- 20 to 35 grams of fiber
Sugars from the foods you eat provide ready energy, but it doesn’t last very long. Proteins are converted to energy at a much slower pace and provide a more stable supply of energy - five times more than sugar.
However, fat is the recognized champion when it comes to providing energy, and it provides us with stamina. Fat burns slowly and steadily up to eight times longer than sugar. So for stamina that lasts all day and into the evening hours, you want to select foods high in “good” fats.
Many experts suggest getting as much as 30% of your total calories per day from fat. This may mean more than 70 grams of fat for a 2,200 calorie per day diet. That’s a lot of fat! But, I didn’t say French fries! You see, all foods contain fat. So, select “good” fats from foods that are known for high energy, such as:
- Nuts
- Seeds
- Olives
- Avocados (guacamole)
- Fatty fish
All foods (including vegetables and legumes) contain some fat.
Fuel your metabolism by eating high-energy foods, and include at least 30 minutes of exercising most days of the week. Start with a healthy breakfast and, above all, be crystal-clear about your reasons for wanting more energy. Follow these simple steps to feel your best every day!
Take Charge of Your Health
- Include these good fats in your diet:
- Mono- and poly-unsaturated oils (e.g. olive and sesame)
- Nuts - be sure they are not rancid (spoiled)
- Fish - salmon, halibut, tuna and other cold-water fish
- Olives - a whole-food source of olive oil and Vitamin E
- Avocado - nutritious and filled with antioxidants
- Avoid the bad fats:
- Trans fats
- Hydrogenated fats
- Saturated fats: a little is OK but never over 20% DV (Daily Value)
- Take your supplements: