Healthy foods can actually give you more energy by supplying calories which help you break down food for energy. This also plays a role in changing metabolism and brain chemistry. Food choices are important to keep blood sugars stable and trigger feel-good brain chemicals which can keep you feeling more active and energetic through the day.

Include these energy boosters into your diet.

Bananas

These are a healthy snack and easy to carry anywhere. While trying to eat healthy and avoid sweets or too much sugar, snacking on a banana is a good option. They contain B vitamins and potassium which helps improve muscle function and provide quick energy. This makes it a pre-work out favourite. Bananas contain a healthy combination of complex carbs, natural sugars and tyrosine, an amino acid that helps the brain produce norepinephrine. When activated it signals the brain to increase levels of alertness, motivation, memory and ability to focus better at tasks. Its 3.5 g of fiber and 1.5 g of protein make it a good choice to ward off those hunger pangs rather than snacking on refined carbs.

Bananas can be eaten plain, paired with nut butter or blended with milk/ yoghurt for a healthy snack.

Nuts

Unsalted nuts contain protein and magnesium and B Vitamins which helps convert food to energy. A dip in magnesium levels can make you feel tired easily. Include almonds, walnuts and pistachios which have a combination of protein, fiber and monounsaturated fats which are good for the heart. These choices though healthy are calorie dense. So limit your intake to a fistful a day as part of a balanced meal plan.

Hummus

Hummus is becoming popular these days as a dip or spread. Originally from the Mediterranean, it contains a few simple ingredients- chickpeas, sesame seed paste, olive oil and lemon juice. The chickpeas contain a good amount of fiber, iron and protein which keeps blood sugar levels stable, olive oil is a heart healthy fat and lemon/ lime juice contains Vitamin C which helps in iron absorption. Have this with nutrient rich vegetable sticks like carrot, cucumber, celery and capsicum. Hummus can also be used as a sandwich spread instead of unhealthy mayonnaise based options.

Yogurt

Yogurt has a thick and creamy texture making it a perfect base for various toppings. 100g contains just 59 calories, 10 g of protein and 141mg of potassium. It is also rich in calcium, magnesium, Vitamin B12 and B6. Lactose, the milk sugar found here is broken down for energy. Proteins helps slow down lactose absorption making the energy last longer. Yogurt can be paired with chopped fruits or nuts for an energy packed snack.

Nut Butter

Peanut butter contains healthy fat, protein and fiber. This combination helps in the slow release of energy into the blood stream keeping blood sugar levels stable. However, it is also calorie dense. Limit your intake to 2 tbsp. per day and avoid brands that contain hydrogenated fats and added sugars. You can even try to prepare peanut butter at home to make sure it is healthy. 2 tbsp. contains 188 calories, 8g of protein, 207 mg of potassium and small amounts of iron, vitamin B6 and magnesium.

Almond butter can also be made at home, 2 tbsp., contains 196 calories, 6.8 g of protein, 240mg of potassium and small amounts of calcium, iron and magnesium.

Fatty fish

Fish like salmon is rich in omega 3 fats which improve mood and memory. They also reduce inflammation and combat depression. Fish is also called as brain food since it contains two types of omega-3 fatty acids- DHA and EPA, which are essential for healthy brain function. These healthy fats also promote heart health, by boosting good cholesterol and lowering blood pressure. 1 g of omega 3 fats provides 9 kcal of energy; these fats are oxidised slower than carbs meaning that the energy they provide lasts longer. This is perhaps why this protein and healthy fat combination in fish is an energising option for those who want to eat healthy and lose weight.

Other meats like lean cuts of pork, beef and skinless chicken contain the amino acid tyrosine. Tyrosine forms two brain chemicals (dopamine and norepinephrine) through a series of biological pathways. Dopamine is a neurotransmitter that facilitates biological activity, which influences motor functions and mood giving you energy and making you more focussed.

Folate

Like all B vitamins folate converts the food we eat into energy to be used by the body for all the activities. It also helps the nervous system function properly and is important in the production of DNA and RNA (genetic material). A healthy cognitive system helps to regulate mood and energy. Folate also produces serotonin helping the brain and nervous system perform various functions that help the body stay active and energetic. A deficiency in folate can lead to fatigue.

Leafy green vegetables (such as spinach), legumes, nuts, and citrus fruits are all rich sources of folate.

Water

After all the energy dense choices we have seen, water seems too common. But staying well hydrated can help prevent fatigue and tiredness. Even mild dehydration can slow your metabolism and lower energy levels. Many metabolic processes take place with the help of water. Come to think of it, your body is made up of 70% water! Make sure to be well hydrated, this depends on your activity levels and on the climate (temperature). Drink plenty of water or other unsweetened beverages like buttermilk, fresh fruit juice and tender coconut water throughout the day.

While coffee provides a quick boost of energy by increasing metabolism, this is usually short term and caffeine has dehydrating effects on the body. Limit your intake to two small cups of coffee in a day, this can be broken down into mini-servings which will help keep you alert and focused longer than one large dose. Avoid drinking coffee at bedtime as this will make it harder for you to sleep at night and losing sleep will make you feel tired the next day.

Maintaining a healthy balanced diet is important, have breakfast everyday which will help boost metabolism. Choose whole grains, good fats and protein. In addition, have small healthy snacks between meals, choose energy dense foods and try to combine two food groups for variety. Besides a healthy diet, being active and having a good level of fitness boosts energy by increasing circulation. Exercise also helps combat depression and improves aerobic capacity. The more you exercise the more oxygen you consume and your lung capacity increases allowing more oxygen to reach your brain, muscles and blood stream. This in turn keeps you alert, energetic and active.