Ditch the Coffee and Try These Energy-Rich Foods Instead

If you are finding yourself reaching for a cup after cup of coffee or energy drinks to get through the day, it may be time to look beyond the caffeine for your energy boost. 

Coffee isn't unhealthy on its own. In fact, plain coffee can fit into a balanced eating pattern.The problem often comes with what we add to it. A simple cup of coffee can turn into a calorie-laden beverage loaded with sugar, saturated fats, and little to no nutrients. And energy drinks are often full of artificial ingredients, added sugar, and too much caffeine.

But so many of us find it hard to start the day without caffeine pick-me-up. Caffeine can mask signs that your body needs something else: food, fluids, movement or rest.

A balanced morning meal or snack that includes protein, fiber, healthy fats and high-quality carbohdyrates can help keep you satisfied and provide longer-lasting fuel. In addition, keeping yourself hydrated and avoiding going too long without eating can help you feel your best.

So, instead of making your morning focused on drinks full of caffeine, try adding these five energy-supporting foods to your day!

Eggs

Protein is an important part of a satisfying breakfast and is essential for sustained energy all day long! Eggs are one of the most bioavailable sources of protein, which means that our bodies absorb the protein from eggs better than other protein sources. Protein can help you feel full and satisfied which helps you avoid the mid-morning hunger crash.

Eggs provide nutrients such as choline, vitamin B12, selenium, and vitamin D. Pair eggs with a source of fiber-rich carbohydrates for a more balanced breakfast. Try scrambled eggs with whole-grain toast and fruit, a veggie-filled omelet, or a hard-boiled egg alongside some berries. 

Almonds

A small handful of raw or dry-roasted almonds can be an easy way to add fiber, unsaturated fats, and plant-based protein to your day.

Almonds also provide magnesium, a mineral involved in hundreds of processes in the body, including energy metabolism. Their combination of nutrients makes them a satisfying snack that can help hold you over between meals. 

Keep a small portion on hand at work, in your bag, or in the car so you're always prepared. Try pairing almonds with a piece of fruit for a simple, convenient snack.

Quinoa

Move over, oatmeal! Quinoa can make a delicious and nutritious alternative to your usual breakfast grain.

Quinoa is an ancient grain best known for being one of the only plant foods that is a complete protein, which means it supplies all nine amino acids. It is rich in complex carbohydrates and fiber. It is a highly nutritious grain that keeps you full and energized well into your next meal.

Try warming cooked quinoa with milk, cinnamon, berries and a spinkle of nuts or seeds for a cozy breakfast bowl. It also makes a great breakfast when substituted for granola mixed into a yogurt parfait for a filling breakfast.

Blueberries

Want to add a little natural sweetness to your morning? Reach for blueberries.

Blueberries provide carbohydrates, fiber, vitamin C and a variety of plant compounds called antioxidants. Carbohydrates are your body's preferred source of energy, making fruit a nutritious way to add fuel to your day.

We should all aim to consume two or more servings of fruit each day. Toss blueberries in oatmeal, yogurt, smoothies, or breakfast bowls for lots of flavor and health benefits. 

Fresh or frozen are both great choices, so if they are not in season know that keeping a bag of frozen blueberries handy still provides the same nutrition power to get your berry boost and keep it super easy.

Lemon Water

Sometimes when you feel like you're running out of energy, you are simply dehydrated.

Your body needs water for virtually every process and even mild dehydration can leave you feeling tired, sluggish and less focused. Starting your morning with a glass of water is a simple habits that can help you begin the day hydrated. 

A lot of people get bored with plain water. If that's you, try adding lemon or lime for a refreshing burst of flavor.

Citrus fruits, like lemons and limes, are rich in Vitamin C, which can boost our body's immune system. Lemon is considered a stimulating scent, and some studies show it improves mood and energy levels. 

Adding lemon to water transforms regular H20 into a refreshing drink with some electrolytes, which are critical for cells to produce energy. Hydration in general is key for a mood boost. 

Build a Better Energy Boosting Breakfast

Instead of looking for one magical food that will give you energy all day, focus on building balanced meals, and starting within a few hours after waking up with a good breakfast. A simple formula is:

Protein + high-fiber carbohydrate + healthy fat + fruit or vegetables

Some examples:

• Scrambled egg + whole-grain toast + avocado + berries
• Greek yogurt + blueberries + almonds + whole-grain granola
• Warm quinoa + milk + berries + walnuts
• Whole-grain toast + peanut butter + banana
• Vegetable omelet + whole-grain English muffin + apple slices

This combination provide several important nutrients while helping you stay satisfied and your blood sugars to stabilize until your next meal

How Else Can You Boost Energy?

Food is only one piece of the energy puzzle. If you're constantly feeling tired, take a look at your daily habits, too.

Stay Hydrated

Keep water nearby throughout the day and sip regularly. Thirst isn't always the first sign you'll notice when your dehydrated. Commit to drinking more for a week and see if you can notice a difference in your energy levels. 

Don't Skip Meals

Waiting too long between meals can leave you ravenous and make it harder to make balanced food choices later. Regular meals and planned snacks can help keep hunger (and energy) in check.

Get Enough Sleep

No food can replace a good night's sleep. If you're relying on caffeine to compensate for bad sleep, it's worth addressing the real enerroot cause of your fatigue. 

Move Your Body

A short walk, a few stretches, or a quick movement break can sometimes do the trick, and sometimes better than another cup of coffee.

In Conclusion

If you find yourself reaching for caffeine all day long, consider whether your body might actually be needing food, water, movement or sleep. Adding in some of these items to your diet won't magically provide your body with endless energy but they can help provide your body with the nutritious fuel it needs to function well.