The best foods to sustain your energy

Food is meant to be enjoyed, but it’s so much more than just a plate-full of deliciousness 거만어 다운로드! Basically, food is there to provide you with nourishment and energy to keep your body functioning throughout the day.

Eating unhealthy, sugar-laden foods leads to weight gain, and it also affects your body’s ability to function effectively. Most of all, foods loaded with sugar, or dishes that are high GI, don’t provide you with enough energy to get through the day. Sure, you might get an immediate energy boost soon after eating them, but your energy levels plummet just as quickly – often leaving you feeling even hungrier than before. This is why it’s best to eat low GI foods, which release energy slowly and keep your energy levels steady throughout the day. Here’s an idea of what works to sustain energy:


Eating a bowl of freshly cooked oats in the morning is a great way to start your day. While it’s not the lowest on the GI scale, oats is affordable to most people, nutritious and it allows you incorporate additional ingredients for a fuller meal, foods such as: strawberries, mixed berries, banana, diced apple pieces, raisins and prunes. Other alternatives include: All-bran cereal and muesli.


Meat, eggs and fish are sources of complete protein – so think of adding a poached egg or omelette to your breakfast menu. Milk and milk-derived foods like yoghurt and cheese are also full of protein. For vegetarians and vegans, nuts, seeds and beans are the way to go.

Apples, grapefruit and plums

These three fruits have a very low GI score, meaning they release energy slowly after eating them. They’re also relatively cheap and can be found at most supermarkets. They are perfect “on-the-go” snacks and great for children’s lunch boxes.

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Most nuts are really good for you. They contain high amounts of good fats, such as monounsaturated fat and also contains Omega 3 fatty acids, fibre and vitamin E. Unfortunately although nuts contain good fats, you still can’t eat too much of it, so portion sizes shouldn’t be more than two handfuls of nuts every few days. Peanuts is an inexpensive option, but the best nuts to go for include almonds, hazelnuts, Brazil nuts and Pistachios.

Lentils and beans

Having a lot of protein in your diet is a good way to sustain energy throughout the day. This is because protein has a complex structure that takes a long time to break down and digest. The problem with a high protein diet or lifestyle, is that it’s very expensive and not always financially viable to families who live in the middle to low income range. This is why beans and legumes are highly recommended as a meat alternative. They are great sources of protein, nutritious and actually keeps you fuller for longer. Peanuts and peanut butter (without added sugar and salt!) are another inexpensive option- commonly mistaken to be nuts, they are in fact legumes!


The traditional idea of a starch is the potato. Unfortunately potatoes have a high Glycaemic Index and won’t keep you full for long. Sweet potatoes are every bit as delicious, but with a lower GI. Other alternatives include: yams, pearl barley and rye kernels.

Sources: Natural Balance Foods, mayoclinic, The GI diet