Plus, NEergy-boosting eases Energyy-boosting, anxiety and depression, which are all linked with higher rates of fatigue and lethargy. Energy-boosting diet in the library. Wondering why you're always tired? Back to Inspiration Chinese New Year Valentine's Day Mother's Day Easter. Recipes Back to Main menu Dinner ideas Back to Recipes Healthy dinners Dinner for two Low-carb dinners Gluten-free dinners.

Energy-boosting diet -

Plus, protein takes longer to break down than carbs, which slows the release of blood sugar. According to a study in the American Journal of Clinical Nutrition , people who had a high-protein breakfast 30 percent of calories from protein experienced a better insulin response and blood glucose level after 4 hours compared with those who had mostly carbs.

To get a head start, add some protein to your morning meal. Top toast with cottage cheese or an egg, stir nut butter into oatmeal, or pair cereal with Greek yogurt and chia seeds. This extra nutrition is particularly important for older adults.

A study published in in The Journal of Nutrition found that people ages 55 and older who ate at least three servings of whole grains daily had better markers of heart health—smaller increases in waist size, blood pressure, and blood sugar—compared with those who got less than half a serving.

Bored with brown rice and oatmeal? Try amaranth , buckwheat, farro, or quinoa. While experts recommend five or more servings of produce a day, even smaller amounts boost heart health. A study in BMJ found that every extra daily serving—up to five—slashes the risk of dying of heart disease by 4 percent.

Each fruit and vegetable contains its own combination of vitamins, minerals, and antioxidants that fight inflammation , says Judy Simon, a registered dietitian with the University of Washington. For the biggest benefit, choose an assortment of colorful fruits and vegetables.

According to research in The Journal of Nutrition , people over age 50 who consumed the biggest variety of produce were 21 percent less likely to die from heart disease over a year span compared with those who had the least.

Simon suggests tossing extra veggies into your main course. You can also add greens to soups and sandwiches, broccoli or cauliflower in stir-fries, and mushrooms, peppers, or zucchini to pasta dishes.

Leafy greens help protect brain health , broccoli and brussels sprouts are potential cancer preventers, and green peas can improve digestive health. Plus, eating veggies before the rest of your meal can lower your blood sugar response afterward, according to scientists from Cornell University.

This may help people with prediabetes and diabetes—close to half of Americans—keep their conditions in check. Many snack staples, such as pretzels, cereal bars, and crackers, are highly processed.

A diet high in these packaged foods is linked to type 2 diabetes, heart disease, obesity, and dementia. Your body is designed to digest and metabolize food to get the energy it needs.

If you're routinely eating highly processed foods over whole foods, you're shortchanging this process, making you feel lethargic and low in energy. Cooking can be therapeutic and is a great way to bond with loved ones, too. RELATED: 35 Quick and Easy Recipes to Make for Dinner Tonight.

The best snacks are made with whole-food ingredients like Greek yogurt, eggs, nuts, seeds, olives, fruits, and veggies.

These foods provide all the raw materials your body needs to sleep better, optimize digestion, and nourish your body and brain. Plus, they provide a steady stream of energy for busy days. Make your own quick snack recipes from scratch, like no-bake seed and nut bars that have over 6 grams of protein plus fiber with all natural ingredients.

Whipping up some wholesome homemade snacks when you have a little time can keep you sane and healthy down the line, and help you resist heavily processed foods that are too easy to grab. Also, planning meals in advance is a great way to keep healthful whole foods available, which helps you drastically cut back on the heavily processed stuff.

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Develop and improve services. Use limited data to select content. Any Healthy Diet Plan featured by BBC Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements.

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