Foods That Energize

Our bodies need enough energy to accomplish our daily activities. Fueling the body through a proper diet is similar to putting gasoline in a car. When you don’t get enough of the right nutrients (fuel), you will not be able to function (run out of gas).

Different types of food provide different types of fuel. For example, some foods affect blood sugar levels. When blood sugar levels drop, a person may become lethargic and have difficulty concentrating. Certain factors can make blood sugar levels drop, including:

Skipping meals
Eliminating carbohydrates and protein from your diet
Excessive physical activity (more calories are burned than consumed)
Illness, such as a cold or the flu

Professional athletes know the importance of properly fueling their bodies. Before competition, when they will need a lot of energy, they "carb-load." This floods the body carbohydrates, which are converted into sugar and sent through the bloodstream to provide the body's cells with energy. If not all the energy produced is used, it is stored in the liver and muscles as a substance called glycogen. Now the body has stores of energy that can be released when needed.

The amount of carbs consumed during athletic training varies. Some experts recommend 3 grams of carbohydrates per pound of body weight daily. Others recommend 4 to 4.5 grams of carbohydrates per pound during periods of carb-loading.

Carb-loading is not necessary for most people. Competing in a high school meet or city-sponsored league is a far cry from an event like the World Cup! However, it is important to eat the right foods to maintain energy levels. A proper diet, followed every day, should leave you feeling vitalized and ready to face the world.

Some people suggest eating sugar (in the form of a piece of candy, for instance) to get a quick pick-me-up, but most experts frown on this. These sorts of dietary tactics may increase your blood sugar levels temporarily, but it will be followed by a significant drop in blood sugar levels.

Dietary sources of energy that help to keep your blood sugar normalized include:

Carbohydrates (fruits and vegetables; whole grains, cereal, pasta, rice)
Fat (vegetable oils, salad dressings, margarine)
Protein (lean meat, fish, low-fat dairy, egg whites, tofu)

Ideally, fats consumed should be unsaturated and contain no trans fat. Grain products should be whole grain, for maximum health benefits. In addition, beverages (e.g., water, iced tea, juice) are important to keep you hydrated and prevent fatigue, especially when physically active.

Energizing meals and snacks include

Celery sticks with peanut butter, juice
Cereal with milk and fruit
Cottage cheese, fruit and whole-grain crackers
Eggs with low-fat meat served in a pita or tortilla, juice
Fresh fruits and vegetables (with all meals)
Grilled cheese on whole wheat with tomato, fruit, milk
Sandwich (chicken, tuna or turkey) on whole grain, fruit
Smoothie made with low-fat yogurt, fruit and milk

You can give your food (and your body) a boost by the way you eat. Wolfing down meals at irregular times doesn’t give your body enough time to wring all of the energy out of food. Try eating at least three meals a day, plus two to three snacks.

This pattern helps maintain normal metabolism and blood sugar levels, and may prevent overeating. To develop a pattern like this, begin by reducing your portion size at each meal and spread your calories out throughout the day.

One last thing about energizing foods: Remember that vitamins help your body get energy out of foods – but they do not provide energy themselves. So swallowing a multivitamin each day is no substitute to eating healthy.

More: Get helpful advice from the message boards -- try Ask the Nutritionist, Fitness and Health, The Latest Diets and Workouts and many others.