There are several sources in our cuisine that provide fuel for the body. Known as energy foods, they are largely responsible for keeping vital functions in order.
This food group is mostly a villain, since if consumed in large quantities without control, one of the outcomes will be gaining weight and increased body fat percentage . Yet, there should always be balance to have a healthy quality life, not minding how this might reflect on the appearance of your body.
If you need more energy in your routine and want to consciously change your diet , find out what energy foods are and where to find them.
What are energy foods?
As the name suggests, energy foods are those that provide energy to the body, with the aim of helping it to perform all its functions safely and efficiently.
They also supply the body with fuel so that it can perform all metabolic functions (sleep, absorb nutrients from food, etc.) and engage in physical activity (engage in sport, walk, etc.).
These are just foods that, upon passing through the digestive process, become the body’s source of energy to function properly.
What are energy foods for?
As previously stated, the main function of energy drinks is to provide fuel to the body and, to achieve this objective, it is necessary to ingest carbohydrates and fats, the main sources of this group.
Each of these macronutrients has a select range of foods, and it is important to select the best options to make up the exact percentage of each one within the food menu, without exceeding calories.
According to the Dietary Reference Intakes , an international reference for the division of nutrients for the general population, it indicates that carbohydrates make up 45% to 65% of the diet , while fats make up 20% to 35% . Both need to be measured according to personal goals, together making up around 80% of the diet .
Therefore, it is possible to conclude that they (energy foods) are of high value in the diet and require a considerable amount in a healthy diet. To learn more about this group, see the options available to you below.
What are the energy food options?
1. Cereals, roots and tubers
To begin with, it is essential to start with carbohydrates , since they are the basis of the diet and there are several options for your diet.
Here, it might be best to use whole grains due to the fact they help you feel full and also offer your frame with more fiber and other nutrients. However, if you do now not like these options or they’re not effortlessly to be had to your location, you could eat subtle grains with none problems.
In this group, you can consume:
- Corn starch.
- Rice.
- Oat.
- Taro.
- English potato.
- Sweet potato.
- Face.
- Rye.
- Barley.
- Corn meal.
- Yam.
- Noodle.
- Cassava.
- Yam.
- Corn.
- Bread.
- Tapioca starch.
Remember that extra carbohydrates in the body turn into fat stores, so if you do not know how to distribute these foods in your meals, seek help from a nutrition professional.
2. Fruits
Carbohydrates continue with fruits that are also good sources of energy for your diet besides having vitamins, fiber, and minerals. They should be consumed in portions and can replace some cereals.
Here, you can consume:
- Avocado.
- Pineapple.
- Banana.
- Kiwi.
- Orange.
- Litter.
- Melon.
- Strawberry.
- Pear.
- Grape.
Don’t forget that the skin of some fruits like grapes, pears and apples are rich in fiber, so don’t forget to eat them!
3. Legumes
To close the carbohydrate group within energy foods, we have legumes, seeds rich in fiber and protein, highly versatile in cooking and with great cost-benefit. They are:
- Pea.
- Chickpea.
- Lentil.
- Soy.
- All types of beans.
4. Oils and seeds
Starting the second group of energy foods, we have lipids, excellent sources of fat , but which have twice as many calories as carbohydrates.
Among the options available for your diet, we have oils and seeds, responsible for maintaining vital functions, in addition to being rich in nutrients for the body. You can consume:
- Palm oil.
- Olive oil.
- Chia.
- Sesame.
- Linseed.
- Pumpkin seed.
- Sunflower seed.
5. Oilseeds
Oilseeds, commonly referred to as nuts, are high in fat and good sources of fiber and minerals for the body, yet its calorie content is relatively high and should therefore be consumed in moderate portions only.
Here you can choose the following options:
- Almond.
- Peanut.
- Hazelnut.
- Cashew nut.
- Nut.
- Macadamia.
- Nuts.
- Pinion.
- Pistachio.
6. Fish
Finally, to close the list of energy-rich foods, we have fish, meats that are rich in protein, but are also sources of fat and help the body function properly. Here, you can consume:
- Tuna.
- Sole.
- Salmon.
- Sardine.
- Mullet.
- Tilapia.
- Trout.
Why should energy foods be a must in your diet?
If you’ve made it this far, you’ve realized that your eating plan should contain a good portion of energy-rich foods, after all, your body will only function properly if it has fuel!
Even though some media outlets promote the idea that they are villains when it comes to weight loss, in reality, if consumed in moderation and in line with your goals, they are powerful foods that have a positive impact on your health and well-being.
To further inspire you to pursue healthy habits, see below other reasons not to leave energy-rich foods out of your meals:
- Responsible for providing greater satiety between meals.
- They help in the construction of new cells.
- They are allies in the process of hypertrophy and weight loss.
- They help maintain body temperature.
- Among other benefits.
With balance and moderation, it is possible to live a healthy and well-being life, without giving up eating what you like!