Food That Makes Us Energetic & Healthy
Food is fuel. A healthy diet provides all the nutrients, vitamins, minerals, antioxidants and energy boosts your body needs to stay active. A strong metabolism burns fuel efficiently so you avoid extra pounds and encouraging disease. Take some time to identify the foods that energize you and those that sap your energy and take you a step closer to ill health.
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Carbohydrates
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Carbohydrates are one of the macronutrients essential for survival. The "good" carbs that promote health and energy come from whole grains, fresh fruits and vegetables and beans. They release energy into the body slowly so you don't experience spikes and crashes. "Bad" carbs are stripped of fiber and nutrients, like refined and processed white breads and white rice. You don't have to skip carbs to maintain a healthy weight and you shouldn't if you want an even source of energy. Your body breaks down every carbohydrate into the sugar molecules it uses for fuel. By eating complex carbohydrates that are dense in fiber and nutrition, you get the vitamins, minerals, and antioxidants that help sustain you throughout the day.
Proteins
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Protein comes from animal and vegetable sources that your body is happy to use for energy. The problem is that some proteins deliver an extra wallop of saturated fats, while others add unhealthy residues of additives such as hormones and pesticides. Eggs supply complete proteins, but do your homework to see how they are produced -- real free-range, organic feed-raised and ethically treated chickens produce the healthy eggs you want in your diet. Fish and lean poultry are heart-healthy because fish oils contain important omega-3 fatty acids.
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Fats
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Fats are not the enemy. You need them to transmit energy to cells and store nutrients, make hormones and vitamins and control inflammation. Choose unsaturated fats from fish and plants, including plant oils, and use sparing amounts of low-fat dairy and nuts. Saturated fat piles on the cholesterol. Too much of it is risky for your heart; minimize whole-fat dairy and meats. Harvard School of Public Health reports that trans fats do not belong in your diet. Ever. Trans fats are hydrogenated processed fats that double as preservatives, and do nothing to promote good health or increased energy.
Super-Energy Foods
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For a quick burst of energy, grab an apple. The fructose in apples is an easy sugar to digest and it won't cause an equally quick energy crash the way candy will. Make a cup of green tea. The University of Maryland Medical Center reports that green tea is loaded with healthy nutrients and it has about half the caffeine of coffee. You get a gentle energy boost that lasts, and important antioxidants that help protect you from disease. Low-fat yogurt is a good choice. It provides some protein and makes you feel full. Watch the energy bars and drinks. They may have health-boosting ingredients but they are typically loaded with caffeine and sugar.
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References
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