High Energy Foods

The role of high energy foods is to provide our body with the much-needed energy required to perform daily activities. Foods rich in complex carbohydrates, proteins, vitamins, minerals, and which are low in sugar, cholesterol and fats act as energy boosters for the body. Complex carbohydrates provide long-lasting energy to the body. Protein not only helps to release energy, but also acts as a back-up energy providers when carbohydrates are not available. Bananas, eggs, and nuts are top energy-boosting foods that can be easily included in the diet. Most of the foods mentioned below provide energy and are also rich sources of vitamins and minerals.

Healthy Energy-boosting Foods

Whole Grains

Being complex carbohydrates, whole grains are the best energy foods for athletes. Moreover, whole grain foods contain high amounts of fiber and antioxidants, and thus, prevent various health problems. Whole grains digest slowly, and therefore, provide you with long-lasting energy levels. E.g.Cereals, whole grain bread, brown rice, quinoa, oats, and pasta.

Legumes

One of the important features of legumes is, they are low in glycemic index and hence are ideal for diabetic patients. They are excellent sources of complex carbohydrates. They absorb the bad cholesterol in the body and help to maintain a healthy cholesterol level. Legumes are rich sources of important minerals required by the body, which include, potassium, magnesium, calcium and iron. E.g. Baked beans, lentils, chickpeas, and kidney beans.

Vegetables and Fruits

When cooking vegetables, try steaming or microwaving them to retain their nutrients. Vegetables like beet, carrot, cabbage can be consumed in their raw state for maximum health benefits. If you are trying to lose weight, leafy vegetables are useful. Vegetables like cabbage, broccoli, and spinach are high in nutrients and energy. Fruits like oranges are high in vitamin C, which helps to relieve fatigue. E.g. Apple, banana, pear, citrus fruits, grapes, avocado, spinach, yams, carrot, and potato.

Dairy Products

Dairy products are the major sources of dietary calcium for the body. Their intake boosts the energy levels without significantly increasing the total calorie or fat intake. E.g. Milk, low-fat cheese, low-fat yogurt, and skim milk smoothies.

Nuts and Seeds

Nuts and seeds are loaded with proteins, vitamins, minerals, antioxidants, and healthy fats which act as a great source of energy for the body. Snacking on a handful of these nuts and seeds can keep you full for a longer time, keeping your energy levels up.E.g. Almonds, walnuts, pecans, cashews, soy nuts, sunflower seeds, sesame seeds, and Flax seeds.

Non-vegan Foods

Non-vegetarian foods are rich sources of protein and vitamins, especially vitamin B12 which is not available in plant sources. Though proteins obtained from animal sources are essential for the body, they should be consumed in moderate amounts. Red meat contains a high amount of saturated fat which can lead to heart diseases. Fish are low in fat and are good sources of protein, vitamins, and minerals. E.g. Fish, Meat, Chicken, Lamb, Pork, Turkey, Veal, Beef, and Shellfish.

Energy-enhancing Foods

Biscuits, cakes, desserts, egg, pulses, peanut butter, pea and ham soup, bran muffin, juices, high protein energy bars, smoothies, soups, etc. are great sources of energy, but must be had in moderation, to complement your diet in the right way.

Our body converts the energy stored in these food items into a form of energy that can be utilized by our body. So, when we talk about the calories present in a food item, it is actually the amount of energy stored in that particular food. Thus, we can say that foods that are high in calories are a great source of energy. But, not all energy-providing foods are beneficial for the body. Many high calorie foods like those containing sugar, provides energy that last for a short time. Moreover, the calories supplied by such foods are quite unhealthy since they get converted into fats. But, there are many foods that are low in calories and provide enough energy to accomplish the daily tasks without posing any health problems. Thus, one should rely on low calorie foods for a healthy diet.

The foods mentioned above are great energy boosters and should be a part of a healthy diet. A nutritious diet is the key to a healthy life, but apart from it you should also exercise regularly to relieve stress and fatigue. So, eat a healthy, well-balanced diet and be active to stay fit and healthy.

Healthy Foods That Fill You Up

The age-old myth, dieting means depriving yourself of food, has finally been shelved, thanks to the improvisations executed in the dietary programs which now have a lot to offer. These diet programs mainly include healthy foods that fill you up, without putting that burden of extra calories, fats, or cholesterol on you. As a result of this, these foods have become quite popular among several fitness enthusiasts and dietitians alike.

Healthy Foods That Fill You
A balanced diet is the one which provides you with all the necessary nutrients required by your body and at the same time, fills your stomach. For that, these foods need to have a significant amount of fiber, proteins, and water, among other nutrients. The presence of these nutrients helps in satiating the hunger in a healthy way.

Whole Grain

Whole grains, such as oatmeal, flaxseed, barley, and wheat, have numerous essential nutrients, including proteins and fiber, in them. In fact, proteins and fiber, which are found in significant amounts in whole grains, fill you for a longer time. If you eat refined white bread, you won’t crave for food all over again. However, whole wheat bread is bound to keep you filled for a longer period and at the same time, provide you nutrients which are essential for your body.

Eggs

Try to avoid eating egg yolk as it can raise the cholesterol level. Egg whites are rich in various proteins, minerals, and vitamins necessary for your body. The cooking method plays an important role as well. Eating low-fat egg salad or hard-boiled eggs is a wise option. Make sure that you use as little oil as possible when cooking them, as a large amount of fats we consume through fried eggs comes from the oil we use.

Fruits and Vegetables

Majority of the fruits and vegetables we consume are rich in fiber, but the problem is that we are not really keen on eating them, and when we do, the portions are very small. Other than their fiber content, which fills you up, fruits and veggies also contain various vitamins, minerals, and antioxidants. More importantly, they have plenty of water content, which tends to add bulk to your meal, thus making and keeping you full for a long time. The nutrient content, especially in vegetables, keeps you healthy, while the fiber keeps you full. The best method is to include fruits and vegetables in your meals, so that you get ample proteins from other foods and fiber from them.

Fish

Various fish, including salmon, tuna, and mackerels, are beneficial to satiate your craving for food. They are rich in healthy fats which add volume to your meals and thus, make you feel full. At the same time, they provide some of the most vital nutrients to the body, including vitamins and omega-3 essential fatty acids. The inclusion of fish in your diet will help you lower the bad cholesterol and increase good cholesterol in the body, thus ensuring that you never experience heart problems. More importantly, the protein content in these fish takes time to digest, which keeps you full for a longer time.

Nuts

Nuts are indeed high in fats, but these are healthy fats which are beneficial for your body. Like most of the healthy foods that we have been talking about, even nuts are loaded with proteins and fiber content. They also provide antioxidants which help you in fighting harmful free radicals. You can eat them roasted or stir fried. They may be small, but they are power packed with all the essential nutrients.

The best thing about these foods is that they keep you filled for a longer period, thus making sure that you don’t overeat or take to unhealthy fast food. Taking that into consideration, there is no questioning the fact that they deserve a place in your daily meals.

Foods That are Easy to Digest

People having digestion problems are often on the look out of foods that do not burden the stomach. When the body loses its ability to digest food, it is time for dietary modifications. For instance, medical conditions like gastroenteritis, demand that the person should be extremely careful when it comes to choosing foods. In such cases, having easily digestible foods can contribute immensely to mitigate digestive issues effectively.

Easily Digestible Foods
Foods that are good sources of soluble and insoluble fiber are easy to digest. Both soluble and insoluble fiber play an important role to maintain normal digestion. They facilitate movement of ingested food through the gastrointestinal tract and ensure smooth bowel movement.

Leafy Vegetables

Green leafy vegetables are high in insoluble fiber, therefore easier to digest. These foods are rich in vitamins and minerals, and unlike high fat foods do not slow down the digestion process. These vegetables also increase the production of enzymes that help to detoxify the digestive system. So, if your digestive system has become sluggish, eating green leafy vegetables like spinach, alfalfa sprouts, zucchini and squash is recommended.

White Boiled Rice

Doctors often recommend including more rice in the diet for better digestion. The contents of rice often help to stimulate the digestion process. The digestive system has to do minimal amount of work to promote breakdown of carbohydrates present in rice. Although brown rice is a healthier option, white rice is digested more quickly than brown rice. The carbohydrates present in white rice are converted to sugar at a faster rate, hence white rice is digested pretty quickly.

Fruits

Fruits such as watermelon, cantaloupe, papaya, and oranges require very less time to get digested due to their high water content. Watermelon is considered to be the most quickly digestible food, with a digestion time of around 20 minutes. Whereas, fruits like bananas, peaches and apricots contain certain enzymes that also help promote digestion.

Boiled Chicken

If you are thinking what to give to a person with an upset tummy, skinless boiled chicken can be a good choice. A meal consisting of low-fat chicken and cooked rice certainly won’t irritate your gastrointestinal tract and burden your digestive system, as these are very easy to digest.

Oats

Oats are very easy to digest as they are high in dietary fiber. People with digestion problems are often advised to include oats in their diet. Whole-grain oat foods that include oat bran and oatmeal contain both soluble and insoluble fiber that promote bowel function and support digestive health.

Yogurt

Although, yogurt does not contain fiber, it is full of good bacteria that help to relieve abdominal discomfort and bloating, commonly associated with digestive disorders such as irritable bowel syndrome. The billions of ‘friendly’ bacteria in a cup of yogurt aid in digestion. They restrict the growth of harmful bacteria in the digestive tract. The beneficial bacteria also help to improve lactose digestion in people who are lactose intolerant. Preferably have homemade fresh yogurt as it contains the highest amount of active bacterial cultures. Commercial brands such as Yoplaint also contain live and active cultures, which is distinctly specified on the product label.

Plain Crackers

This is another food item that is considered easy for digestion. Plain crackers also have a pleasing taste and hence people do not think twice to have it in their diet. Digestive biscuits made from whole wheat flour and oatmeal are easy on the gut and good for digestion.

Toats and Scrambled Eggs

A light breakfast of scrambled eggs and toast is not at all difficult to digest. People who are put on a bland diet can also have boiled scrambled eggs. Toasts, especially for people suffering from Crohn’s disease are helpful to get digestive relief. White toasts are basically bland carbohydrates that can be easily digested and are ideal for an upset stomach. It is observed that the body takes less time to digest toasts than fresh bread. So having toast for breakfast, instead of fresh bread is definitely a better option.

Ways to Improve Digestion
One should avoid or reduce intake of water during meals. Excess water may dilute the digestive juices and cause the process to slow down. Light exercise such as brisk walking after meals can also help to improve digestion. Frequency of meals is also an important factor, that can contribute to improve digestion. In order to keep digestive issues at bay, an easy solution is to have 5-6 small-sized meals throughout the day. People who face difficulty in digesting solid food should have mashed food during meals.

How to Healthy Dieting

When wanting to lose weight, you must be looking for different ways to get rid of the extra lumps of fats. It is but natural that you do not wish to go for the crash diets as they are nearer to starvation and are believed to come along with a lot of side effects. However, there are several safe and easy weight loss plans that you can follow at home, without starving yourself. Following these dieting tips will help to lose weight and maintain it for a longer time.

Tips on Healthy Dieting to Lose Weight

  • A diet is said to be healthy when it comprises all essential nutrients like minerals and vitamins in sufficient amounts. Your diet should be a complete diet inclusive of all these elements.
  • In order to lose weight with a diet, you need to make the right choice of foods. Go for foods that are healthy, fresh, nutritious, containing more than one essential nutrient.
  • Your diet should contain healthy calories and less amounts of fats and cholesterol. Excess fats and cholesterol can lead to weight gain and health disorders.
  • It is essential to chalk out proper diet plans and make a list of foods that you should eat and the ones that need to be avoided. Try to focus on the foods that you can eat rather than those to be avoided.
  • You should watch and know what you eat. Your healthy looking processed fruit juice may actually contain excess amounts of sugars which is bad for health. Therefore, you should know the ingredients of the foods included in your daily diet menu.
  • Make sure you eat only when you are hungry and avoid eating in-between meals. You can have smaller meals throughout the day to prevent hunger pangs, but, avoid emotional eating and foods like chocolates and chips.

Healthy Foods

Based on the aforementioned tips, here is a food list that can be used to chalk out your dieting plan. Remember, your focus should be on the natural and fresh products and foods. Processed and packaged foods should be avoided as much as possible.

  • All fruits, vegetables, beans, leafy vegetables
    Low fat dairy foods, cheese, tofu
    Complex carbohydrates like whole wheat products, brown rice, pasta
    Lean meats, skinless chicken
    Fish, fish oil, lean fish
    Nuts, seeds, olive oil

With these foods, you can make healthy eating choices like vegetable soups and broths, vegetable and chicken sandwiches, vegetable spaghetti and pasta, boiled fish, cut fruits and fresh fruit juices, low-fat milk, soy milk, vegetable pizza, etc., and include them in your weight loss diet. Secondly, cereals, oatmeal, flaxseed, dark chocolate, dates, almonds, etc., are considered as healthy diet snacks and should be consumed as a substitute for chips and other processed foods. On the other hand, the foods to be avoided include all fat, sugar, and caffeine containing foods. Fried and salty foods should also be excluded from the diet as they lead to weight gain.

Lastly, as one of the best tips, remember to have proper meals (sufficient in calories, and not exceeding it) and drink adequate amounts of water every day to lose and maintain a proper weight. It is recommended to consult the doctor before following these diet tips, in case you suffer from any chronic disorder.