Your daily duties are not that easy to manage. Youíve got family, work, and life, all needs your full attention yet you have very limited time to attend to each task. Despite all these challenges, one thing is for sure, there is no shortcut for maintaining a healthy diet. For your body to function properly, food is the essential need to overcome routine stress and life tiredness.
Turning Food into Fuel
The source of energy in your bodies is the foods you eat and the liquid you drink. The body burns down the three essential nutrients into energy. These nutrients include carbohydrates, fats, and proteins. But carbohydrates has the highest energy output out of the three nutrients and therefore the body uses it as the primary source of energy. Metabolism is the process by which simple molecules that have been absorbed into the blood are naturally converted to energy.
There are basically two types of carbohydrates, that is, complex carbohydrates and simple carbohydrates. All these types are broken down to the simplest unit of carbohydrate which is the simple sugar glucose. The cells in the body can only use glucose as a source of energy as acclaimed by Melissa Rifkin who is a registered dietitian at the Montefiore Medical Center, Bronx, New York.
The Best food for Sustained Energy
Most foods that are slow to digest are usually complex carbohydrates. Taking in whole-grains, high-fiber cereals, starchy vegetables, and dried beans is the best way to acquire high energy that can last longer in the body. The high content of fiber in complex carbohydrates is a result of the slow digestion as noted by Rifkin. The sugar level balance is well maintained by complex carbohydrates which does not require much insulin to be produced by the pancreas, also, these carbs reduce the occasional hunger.
Proteins that also supply energy to the body include turkey, chicken, pork, fish, tenderloin, legumes such as beans and lentils among others. On the other hand, both monounsaturated and polyunsaturated fats such as nuts, seeds, avocados and certain oils can supply energy for the body too.
Suzanne Lugerner, a director of clinical nutrition at Washington Hospital Center, D.C., recommends taking sufficient fluids in order to sustain high energy in the body. This is because water is essential for both digestion and absorption as well as transport of nutrients within the body. Lack of energy in the body is due to dehydration. You can drink not less than 6 glasses of water on a daily basis.
Foods to Avoid
The first step you should take in ensuring a healthy energy-rich diet is avoiding simple sugars. Cookies, sugary beverages and candy should be limited because the body needs not to break them down further therefore absorbing them directly. This is because simple carbohydrates can provide a lot of energy in a burst, which can only last for a few minutes, usually less than an hour. Other stimulants and depressants such as caffeine and alcohol respectively, should also be limited. Depressants will always ease the level of energy in the body while stimulants just work like simple carbohydrates.
Scheduling Meals for Sustained Energy
Going for over three hours without taking a meal or a snack is not healthy as noted by a Cleveland-based registered dietician, Tara Harwood. Harwood recommends that you should take at an average of three main meals and three snacks on a daily basis. You should also consider balancing all food groups during your daily meals.
In general, taking in essential food that provides energy to your body for the whole day is one way of rewarding your body.