Nutritionists agree these 4 foods are the key to more energy
Twenty percent of U.S. adults get just five hours of sleep, or less, every night, according to a recent Gallup poll.
Experts agree you should prioritize getting enough sleep if you want to wake up feeling energized the next day. But there are also some foods that nutritionists say can boost your energy if you do need a pick-me-up.
These are the four types of foods that are the key to more energy, according to experts.
4 energy-boosting foods, according to nutritionists
1. Complex carbohydrates
Simple carbohydrates, including white bread, quickly break down into sugar and instantly lead to spikes in your blood sugar, Dr. Nancy Rahnama, an internist and clinical nutritionist, told CNBC Make It in January of 2023.
“And anything that spikes is going to crash,” Rahnama said. “This high-end crash and burn throughout the day leads to fatigue, irritability, changes in the mood, headaches, hunger [and] cravings.”
Complex carbohydrates, unlike simple carbs, are “digested more slowly and supply a slower release of glucose into the bloodstream,” according to the American Heart Association.
Having complex carbs for breakfast can help you feel energized throughout the day, registered dietitian Maya Feller told CNBC Make It last year.
The complex carbohydrates that Feller and other experts suggest eating for more energy are:
- Wheat bread
- Sweet potatoes
- Oatmeal
- Pumpkin seeds
- Apples
- Chickpeas
2. Fiber-rich foods
We can all use more fiber in our diet. A recent study shows that most Americans aren’t getting enough.
It turns out that eating foods high in fiber at the very top of your day can be a great hack for more energy, according to Rahnama.
Here are a few fiber-rich foods that nutritionists recommend:
- Berries
- Quinoa
- Prunes
- Leafy greens, especially spinach
To incorporate these foods in your meals, you can enjoy a mix of berries and prunes in a smoothie or eat a leafy green salad with quinoa.
3. Heart-healthy fats
A common food group that nutritionists say can serve as a great energy-booster is heart-healthy fats.
Foods high in Omega-3 fatty acids support brain health, and fatty fish like salmon and sardines can boost mood and lower levels of depression, Patricia Bannan, a dietitian and nutritionist, told CNBC Make It in 2022.
Depression can reduce your energy levels and interfere with your ability to be productive.
Bannan also noted that unsaturated fats “may help keep inflammation at bay and reduce blood pressure, which are important for brain health.”
Heart-healthy fats that you can consider are:
- Avocados
- Tofu
- Olives
- Sardines
- Dark chocolate
- Salmon
4. Water
This one may seem simple, but it can often be overlooked as a way to increase your energy. Feeling dehydrated can affect your mood and cause you to feel sluggish, according to the Centers for Disease Control and Prevention.
On the other hand, getting enough water throughout the day can help to “maintain energy levels by keeping our muscles energized,” said Lauren Manaker, a registered dietitian nutritionist, in an article she wrote for CNBC Make It.
The jury is still out on exactly how much water you should drink each day, especially considering different factors like the amount of physical activity you’re engaging in. But it doesn’t hurt to reach for a glass of water when you’re feeling tired and could use a boost of energy.
Want to make extra money outside of your day job? Sign up for CNBC’s new online course How to Earn Passive Income Online to learn about common passive income streams, tips to get started and real-life success stories. Register today and save 50% with discount code EARLYBIRD.
Plus, sign up for CNBC Make It’s newsletter to get tips and tricks for success at work, with money and in life.
News Related
-
Anyone who’s purchased gift baskets to hand out to loved ones this holiday season might need to find a backup present after the latest food recall that involves festive cookies. Gift basket company Wine Country Gift Baskets just announced that it is voluntarily recalling all gift baskets that feature Acorn Baking ...
See Details:
Recall Just Announced For Popular Cookies Featured In Holiday Gift Baskets
-
LOS ANGELES: Quarterback Jalen Hurts ran in an overtime touchdown to give the Philadelphia Eagles a 37-34 NFL win over the Buffalo Bills Sunday (Monday in Manila) and move them to 10-1 on the season. The Eagles, who lost the Super Bowl to Kansas City last season, trailed at half-time ...
See Details:
Eagles rally past Bills in overtime as Chiefs win
-
Yen Makabenta First word WHILE UN Secretary-General Antonio Guterres and other promoters of the climate emergency are preparing to convene the 28th conference of the parties (COP28) of the UN Framework Convention on Climate Change (UNFCCC) in the United Arab Emirates, starting on November 30 and stretching to December 12, ...
See Details:
Reality bites the green energy agenda
-
Sandigan orders Marcos Sr. pal to pay workers The Sandiganbayan has ordered the enforcement of a July 2023 ruling ordering a Marcos Sr. associate to pay a lumber company’s workers P2.1 million in damages as well as return 60 percent of their company’s shares and pay all unpaid benefits. The ...
See Details:
Sandigan orders Marcos Sr. pal to pay workers
-
DSWD: Shear line, LPA affect 1.2 million people; over 18,000 families evacuated MANILA, Philippines – More than 18,000 families have fled to evacuation centers across flood-affected regions in the country due to the impact of the shear line and low pressure area. Department of Social Welfare and Development (DSWD) gave ...
See Details:
DSWD: Shear line, LPA affect 1.2 million people; over 18,000 families evacuated
-
-
MANILA, Philippines: The entire Luzon, including Metro Manila, is expected to experience isolated rain showers and thunderstorms as the northeast monsoon (“amihan”) and easterlies will be affecting the country over the next 24 hours, the state-run weather agency said on Tuesday. Weather specialist Patrick del Mundo of the Philippine Atmospheric ...
See Details:
Rain showers, thunderstorms over Luzon, including Metro Manila — Pagasa
-
Attention, Naruto fans! You can soon watch the famous anime’s live-action adaptation as it finally has a confirmed writer. According to a Variety report, the beloved manga and anime series is set to head to big screens for its live-action adaptation under Lionsgate. It will be written by Tasha Hao, ...
See Details:
'Naruto' live-action film adaptation is in the works
-
Attention, Naruto fans! You can soon watch the famous anime’s live-action adaptation as it finally has a confirmed writer. According to a Variety report, the beloved manga and anime series is set to head to big screens for its live-action adaptation under Lionsgate. It will be written by Tasha Hao, ...
See Details:
NASA Highlights Stingray Nebula
-
Attention, Naruto fans! You can soon watch the famous anime’s live-action adaptation as it finally has a confirmed writer. According to a Variety report, the beloved manga and anime series is set to head to big screens for its live-action adaptation under Lionsgate. It will be written by Tasha Hao, ...
See Details:
Manila's Lagusnilad underpass opens
-
Attention, Naruto fans! You can soon watch the famous anime’s live-action adaptation as it finally has a confirmed writer. According to a Variety report, the beloved manga and anime series is set to head to big screens for its live-action adaptation under Lionsgate. It will be written by Tasha Hao, ...
See Details:
China probes debt-ridden financial giant
-
Attention, Naruto fans! You can soon watch the famous anime’s live-action adaptation as it finally has a confirmed writer. According to a Variety report, the beloved manga and anime series is set to head to big screens for its live-action adaptation under Lionsgate. It will be written by Tasha Hao, ...
See Details:
China's VUCA situation
-
Attention, Naruto fans! You can soon watch the famous anime’s live-action adaptation as it finally has a confirmed writer. According to a Variety report, the beloved manga and anime series is set to head to big screens for its live-action adaptation under Lionsgate. It will be written by Tasha Hao, ...
See Details:
Unraveling the mystery that is diabetes
-
Attention, Naruto fans! You can soon watch the famous anime’s live-action adaptation as it finally has a confirmed writer. According to a Variety report, the beloved manga and anime series is set to head to big screens for its live-action adaptation under Lionsgate. It will be written by Tasha Hao, ...
See Details:
Bangladesh's nuke plant is not going to steal PH investments
OTHER NEWS
ALIW Awards Foundation Inc. President Alice H. Reyes has released the names of finalists for the 2023 Aliw Awards to be presented on Dec. 11, 2023, at the Manila Hotel ...
Read more »
WhatsApp Web gains the feature of single-view photos and videos (Photo: Unsplash) The WhatsApp Web, the desktop version of the popular messaging app from Meta, has received an update allowing ...
Read more »
Young athletes’ time to shine in Siklab Awards MANILA, Philippines — The future heroes of Philippine sports will be honored during the third Siklab Youth Sports Awards on Dec. 4 ...
Read more »
Graphics by Jannielyn Ann Bigtas A local government official said Monday that five to 10 barangays in Northern Samar are still isolated following the massive flooding in the area last ...
Read more »
DyipPay app lets you pay jeepney fare, book tricycles “Barya lang po sa umaga.” Everyone who rides jeepneys knows this rule: it may not be an actual law, but it’s ...
Read more »
Updated In-Season Tournament Bracket ahead of pool play finale Tuesday will mark the last day of pool play for the inaugural NBA In-Season Tournament. From there, six first-place teams and ...
Read more »
PCG forms teams for maritime emergency response MANILA, Philippines — Recent incidents of fishermen lost in the waters off Southern Tagalog have prompted the Philippine Coast Guard (PCG) to form ...
Read more »