How To Eat For Optimal Energy, According To A Dietitian | You Versus Food | Well+Good

How To Eat For Optimal Energy, According To A Dietitian | You Versus Food | Well+Good

August 20, 2019 2 By William Morgan


– This is going to be
a high voltage episode!
‘Cause of energy, not because of me.
(upbeat music)
Hi, I’m Tracy Lockwood Beckerman.
I’m a registered dietitian
in New York City,
and it’s my job to help you figure out
what to eat and why.
If you feel like your energy isn’t quite
what it should be, I’ve got you.
Here are some tips for eating
for more energy levels stat.
Spirit fingers, all the
energy in the world.
Ah!
(upbeat music)
Eggs, they’re packed with protein
which provides a steady source of energy
because it does not cause spikes
in blood sugar and insulin.
Eggs also contain B vitamins
which help enzymes perform their role
in the process of breaking
down food for energy.
Hey you, you don’t look great.
You may be suffering from
a lack of vitamin me,
I mean vitamin B.
And eggs are a complete protein,
meaning they contain all
the essential amino acids
and are capable of restoring
energy in the muscles.
Therefore, eggs are an egg-cellent food
to consume after a busy day to replenish
your energy or when you’re
feeling a little sluggish.
Bonus, the leucine in amino acid in eggs
can stimulate energy production
and can even increase the breakdown
of fat to produce energy.
Spinach, who needs meat to get iron?
Spinach is a top source of iron.
Iron is needed to produce hemoglobin
which is basically an Uber
responsible for transporting
oxygen to different parts
of the body to keep your organs alive.
Iron is also an essential nutrient
for the maintenance of red blood cells.
When iron is available to
replenish red blood cells,
you will feel more alert and energized.
Hot tip, cook your spinach
and it will increase
the amount of bioavailable
iron for absorption.
Bananas, maybe the best for energy
and super easy to much on
before your next workout.
Because they are a great
source of high quality carbs,
potassium and B6.
All natural energy boosters.
Bananas contain natural
sugar, not added sugar,
and all natural fiber,
so don’t fear the banana!
They’re an optimal, easy,
cheap, and convenient
choice for gaining a quick burst of energy
while reducing the
likeliness of a sugar crash
when compared to foods containing
a ton of added and refined sugars.
Bananas,
the worlds most appealing snack.
Fatty fish like salmon
and mackerel are great
sources of protein, fatty
acids and B vitamins.
Isn’t B vitamin beautiful?
The omega 3s in fish have been shown
to squash inflammation and reduce fatigue.
And remember that B vitamins in fatty fish
like Vitamin B12 and folic acid
are your energy boosting besties.
Brown rice.
Carb time!
♪ Brown rice, rice, baby ♪
(claps)
(hums “Ice Ice Baby”)
Brown rice has high fiber content
and low glycemic index
and will help to regulate
blood sugar levels
keeping your energy levels
consistent throughout the day.
Other complex carbs
that are energy boosting
and help energy become
available in the body
are quinoa, beans, farro and oats.
Greek yogurt is rich in protein.
It has three times the amount of protein
than regular yogurt which
will keep you fuller longer
than traditional yogurt.
And Greek yogurt is
high in, you guessed it,
B vitamins!
Time to join the bee
hive, B vitamins that is.
(upbeat music)
Eat foods that have a low glycemic index.
Low glycemic foods equals
no super quick rise
in blood sugar which equals no crash.
Therefore, consistent energy levels.
Yahoo!
Look for foods with low
glycemic high fiber such as
whole grains, high fiber
veggies like broccoli,
cauliflower, and carrots, plus
nuts and heart healthy oils.
Drink water throughout the day.
Our bodies are 70% water.
If we are dehydrated or
low on the water intake,
you will feel sluggish and parched.
It has been proven that water
consumption is essential
to keep the human body running.
And lack of adequate water
can leave you feeling fatigued and hungry.
So, next time you’re
feeling like you need a nap
try drinking a glass of water first.
(water sloshing)
Mm-hm
(metal cap clanging)
Ahh!
Eat breakfast.
Eating breakfast will
wake up your metabolism.
Woo.
Breakfast high in protein,
complex carbohydrates,
and healthy fat will make
you feel fuller longer,
stay energized throughout the day,
and prevent you from craving sugary foods.
Eat small frequent meals
as often as you are hungry.
Studies have shown that
eating larger meals,
especially at lunch,
can lead to an afternoon slump.
Limit your alcohol intake.
Alcohol is a depressant which
slows down brain activity
that can cause drowsiness the
day after happy hour hits.
Drink caffeine as needed but sparingly.
Look, I’m not saying to put
the coffee down entirely.
But if you consume too much caffeine,
you can become immune to
its stimulating effects.
In addition, try swapping
your morning coffee
for a cup of green tea
or super trendy matcha
ever so often as green
tea releases caffeine
more steadily throughout the day
leaving you less jittery and preventing
a coffee depravation crash.
(upbeat music)
You now have all the tools you need
to keep that pep in your step.
Now go and get all the things done
that you gotta get done, you busy bee.
See you next time for another episode
of You Versus Food.
Now that you have all of that energy,
why don’t you put it to good use
and subscribe to Well and
Good’s YouTube channel.
(upbeat music)
♪ We’ve got energy ♪
(claps on beat)
♪ Eating all that vitamin B ♪