Good Lifestyle

If you can hardly keep your eyes open during the working day or if you have a difficult time, which goes through this feared afternoon collapse, it may be time to rethink your diet. Instead of jumping openA sweet energy drink and belly fattening Or to another cup of coffee, load on these foods rich in energy and rich in energy that give you energy to keep you all day.

Foods rich incomplex carbohydrates And proteins are the best choices for energy all day, according to dietitians and recorded nutrition experts, we talked about. The goal is to keep your blood glucose stable and avoid these picks and radical hollows that will leave you hungry and die. Use these powerful foods that give you energy and keep your breakfast energy levels through the dessert. And while you are there, be sure to storeThe 7 healthiest foods to eat right now.

"A cheese cottage cup contains 25 grams of protein and a study published in the newspaperAppetite Shows that the satisfaction of the cottage cheese are similar to the satisfaction effects provided by eggs. I like how cottage cheese is a non-spoon way to add proteins to a variety of meals and different snacks. "-Chelsea Elkin, Ms, rd, cdn

"One of my favorite energy development is salmon. Chaccomme full of nutrients, salmon is a food that contributes to many benefits of positive health, including energy levels, thanks toB vitamins, in particular B12 that can help increase energy and naturally fight fatigue. In addition, salmon is one of the few natural sources of vitamin D, which can also help fight fatigue, which makes you feel more energetic. "-Rima Kleiner, MS, RD

"Steel cut oats raises less blood sugar than rolled oats and have more health benefits because of the way they are treated. Steel cut oats are never cooked and start from the whole grain that passes through sharp blades and steel blades that cut the sliced ​​thin oats. This helps oats retaining more fiber and protein and provides a dense and copious texture, so I find them more satisfying that a bowl of instantaneous or traditional oatmeal. "- -Chelsea Elkin MS, Rd, CDN

For a breakfast easier to go, check out ourNight oat recipes for weight loss.

"One of my favorite foods that give you energy is simple,Greek yogurt Because he has 18 grams of protein by 6 oz serving. I like to add fresh fruits on top and tablespoon of chopped almonds. It is a great afternoon snack and can also serve as a tea breakfast. As an additional bonus, Greek yogurt provides calcium to help strengthen the extremely important bones for anyone who may not have enough calcium during the day or those who risk osteoporosis. "-Chelsea Elkin MS, Rd, CDN

"Almonds are an excellent snack for a quick quick, choose me to give you a boost of energy. They are full of protein, fiber andhealthy Fats to stay satisfied with minerals and vitamins such as manganese, copper, riboflavin and magnesium to help support energy production. "-Jen Flachbart, MS, RDN

Looking for more helpful advice?Sign up for our newsletter for daily recipes and new foods in your inbox!

"Instead of crackers, chips or pretzels, I like roasting chickpeas in culinary algae oil to flourish. Half cup of chickpeas supplies 15 grams of protein that helps to hold me back until My next meal, and seaweed oil offers a healthy monève of hearts fat. You can also add chickpeas to a salad instead of the croutons for a certain additional crunch. "- -Chelsea Elkin, MS, Rd, CD

"Although it is important to eat simple and easy to digest carbohydrates, you do not want to do it without completing them with a small protein and a small fat. This will prevent a tip of sugar and then a crash, which makes us tired us. And in a bad mood. " -Rebecca Lewis, Mrs., Rd, Diandra Dietian in Hellofresh

"I am an RD in private practice. For energy all day, Ilove My matchma latte.Matchta Has a large amount of caffeine and is an excellent alternative for people who hate coffee or put horrible things to this place (Creamers!). Take 1 TSP Grade Head Matcha Power and stir in foam / warmed with non-raised cashew milk. Tons of EGCG, an antioxidant involved in weight loss and the fight against cancer. "-Monica Austlander, MS, Rd, LD / N, Founder of Fuel Nutrition

"Everyone needs a little chocolate! Aim at dark chocolate with a cocoa content of 75% or more, as this indicates a higher amount of flavanols are present. Pair with a cup of tea for a nutritional treatment and satisfactory that will give you that the energy boost you need to cross your day. "-Chelsea Elkin, MS, Rd, CD

Judy Barbe, RDN likes to combine protein and fiber to feel faster, longer. She loves her whole wheat toast surmounted by ricotta and jam or sliced ​​fruits. "Ricotta has 14 grams protein in 1/2 cup," she says. In addition, the fiber of all the wheat bread fills you and keeps your blood glucose stable.

"The lawyer is full of fiber andhealthy fats, which are both digested slower than simple carbohydrates and offer more sustainable energy. "-Bitter chelsey, MS, RDN

"Eggs, whole egg, with yellow, are my superior choice for foods that give you energy. Starting your day with eggs or choosing a hard egg as a snack is two easy ways to do of sustainable energy. The protein and healthy greases in the help of the whole egg to maintain the sugar levels in stable blood. This is absolutely essential to prevent afternoon collapses and sugar desires who tend to come after the dense carbohydrate foods are consumed. The eggs are so versatile and can really be eaten at any time of the day. People should not miss it about itNutritional Powerhouse or the energy benefits they can get. "-Courtney Ferreira, Ms, rd, ldn

"One of my favorite foods that provide sustainable energy are sweet potatoes because they contain fiber carbohydrates and complex carbohydrates. In addition, sweet potatoes contain vitamins A and C for immune reflection." -Chelsey Amer, MS, RDN

Quinoa has more protein than any other grain, which kindly pairs with its natural carbohydrates for sustainable energy. This super-Amovain is also packed with folate, magnesium and manganese, which gives you a very necessary boost. For inspiration on how to do this powerful grain, consult ourQuinoa recipes for weight loss.

"The nuts containOMEGA-3 fatty acids which will keep you satisfied and energized. "-Lauren Manganiello, MS, RDN, CPT

Andy de Santis, Rd, MPH, recommends combining a high fiber cereal, such as Bran cereals, with a protein, such as milk. "When looking for a sustainable energy, what you really want to look for is foods rich in food fiber and rich in digested carbohydrates slowly," he says. "Carbohydrates are the main source of fuel for your brain and body."

"I find dehydration can quickly undermine a person of energy and have reached food and often caffeinated drinks. Choose foods such as citrus fruits, frozen bays, cucumbers and fresh herbs can add a flavor burst to Water and release some of the nutritional benefits in these foods while providing hydration and therefore sustained energy. "- -Liz BlomRD

"The Watermelon and Cantaloupe have a high water content (about 90%), which can help you stay hydrated and feeling your best. When we are dehydrated, we can feel very tired or tired." -Lauren Manganiello, MS, RDN, CPT

"One of my favorite consumer items that help maintain energy is a mix of homemade trails. I can control what's going on in maintaining dense and balanced nutrients in carbohydrates, proteins and macronutrient greases . It's also friendly. My favorite mix includes raw almonds, dried cranberries or cherries and dark chocolate chips. If I fear a salty blend, I will choose pumpkin seeds with slight salt, nuts. soy and sunflower seeds, and possibly mix in a pinch of garlic powder, onion powder and cayenne pepper. "- -Liz Blom, Rd

A quick way to get the ideal mix of protein, carbohydrates and healthy greases is with a smoothie. Choose energy maintenance ingredients such as almond butter, green vegetables, low fat milk, fruit and even your favorite protein powder. For healthy options, consult ourSmoothie recipes for weight loss.

"A versatile ingredient, brown rice is an excellent food for having if you run low on energy. It is rich in manganese, a mineral that helps your body produce carbohydrate energy and proteins you consume, Leaving you longer than you feel turned on longer. "- - -Frida Harju, Nutritionist

"Including a protein with the source of carbohydrates prolongs energy and satiety," said Sara Colman, Rd. "Longer carbohydrates with fibers are digested more slowly, prolonging energy." It recommends a whole wheat pita portion for fiber and hummus for theextra fiber and complex carbohydrates.

"Bananas are great if you need a boost of energy. Bananas consist of three different types of sugar (fructose, glucose and sucrose) that are absorbed in your blood at different speeds, which means That you will get a thumb of energy and will not suffer a crisis because sucrose will keep your blood level stable. "- -Frida Harju, Nutritionist

"Rich iron iron, spinach are essential if you are considering a boost of energy. A lack of iron in the body can decrease the oxygen flow to the brain, letting you tire fatigue. To avoid a net of 'Energy, add spinach to your lunch or otherwise, if you are not a salad fan, add some spinach leaves to your morning smootherie. "- - -Frida Harju, Nutritionist

Ashvini Mashru, MA, RD, LDN recommends dried beans for their high number of fibers that stabilize blood glucose. "A high response from insulin to food can lead to a fall in blood sugar. This fall leads to fatigue and energy loss," she says. "The soluble fiber increases transient time in the intestine, therefore decreasing digestion and absorption time and leading to a feeling of satiety longer."

Michelle Stewart, Rd, MPH and CDE love the combination of string cheese proteins, as well as apple fibers and carbohydrates. "You want to choose snacks that satisfy your hunger and provide important nutrients. Including fruits, vegetables, whole grains, nuts and seeds can help add vitamins, minerals, phytonutrients and missing fibers. That you might miss at the time of the meals, "she says. "When carefully chosen, they help keep your metabolism re-executed, your stable blood glucose and your energy at its peak."

"A common cause of fatigue related to the diet is anemia of iron deficiency. Iron is important for the manufacture of red blood cells that carry oxygen throughout the body. The iron also helps the body to make energy; if you do not consume enough iron, you will probably not feel tired. And lethargic. Dried beans, peas and lentils are good sources of iron than meat meats, iron cereals, Iron cereals, green leaves, poultry, fish, whole grains and dried fruits. Vitamin C helps the body to absorb the iron of certain foods. " -Diana Cuy Castellanos, Phd, rd

"The Maca is an indigenous Peruvian plant that grows in the Andes resembling a rough stone the size of a nut. Maca has a positive effect on energy and mood, because studies have shown that it can support the continuous exercise because it increases glucose in the blood. Although rich in amino acids, phytonutrients and a variety of vitamins and minerals, the Maca functions as an adaptogen, which thus helped in the adrenal function to increase energy,stress and create a revitalizing effect globally. I usually take Maca in my pre-exercise shaker or like a mixed shot with coffee in the afternoon before continuing to work. "-Manuel Villacorta, Mrs., RD ​​author and founder of the restart of the whole body

Kimberly Gomer, Ms., R & D, LDN and the Nutrition Director at Pritiikin Longevity Center and SPA love EdaMame for the vegetable protein, which she says complete and energetic guard. In addition, he has the perfect combo of protein, carbohydrates and grease to keep the blood glucose and give you a boost of energy.

Michelle J. Stewart, MPH, RDLD / N, CDE enjoys combining a protein and glucidity to maintain energy throughout the day, and Deli Turkey brown rice cakes are one of its favorite means for Get macronutrients. "It's very important to always include some protein when you eat carbohydrates," she says. "It helps [too] help eating every three or four hours to ensure adequate energy."