Food for Fuel


Our body relies on energy to function properly. Through the process of digestion, our body breaks down food into molecules we can use. Without food, we begin to feel fatigued, tired and irritable. Work is exhausting enough, and food is the only fuel that can help get you through the toughest days. Read below to learn more about fuel-filled foods, and get ideas for quick and easy energizing snacks you can make yourself.

  1. WHOLE GRAINS have not been refined and contain all parts of the seed; including the bran, germ and endosperm. Whole grains contain more protein and fiber than refined grains, and are a primary source of energy for the body. They help slow the process of digestion and increase feelings of fullness during long days of work.
  2. EGGS are a low calorie and high protein food, making them an eggcellent snack for any time of day. Prepare them scrambled, poached, fried or hardboiled.
  3. DARK CHOCOLATE is made from cacao beans derived from the Theobroma Cacao The higher the concentration of cacao beans, the greater the nutritional benefit. If you are craving something sweet, a small piece of dark chocolate has been shown to improve mood and enhance brain function.
  4. Every cell in our body relies on WATER to survive. Dehydration can lead to feelings of sluggishness and fatigue. Make an effort to carry a water bottle daily, and drink more water.
  5. Did you know that one serving of POPCORN is approximately 3 cups air-popped! No wonder this food is some dietitian’s favorite snack. Popcorn is an excellent source of whole grains and fiber and helps increase satiety.
  6. Just one serving of PEANUT BUTTER provides nearly 8 grams of protein! Nut butters make a great spread on morning toast, or taste great dipped in vegetables for an afternoon snack. Nut butters are a low glycemic index food, meaning they help prevent blood sugar from spiking.
  7. If you’re in need of a quick pick-me-up, FRESH FRUIT is the snack for you. Loaded with natural sugars, fruit helps control your blood sugar, boost your energy and satisfy your sweet tooth.
  8. AVOCADOS are one of the best brain foods. They contain monounsaturated fats, which help stimulate healthy blood flow to the brain. Try spreading mashed avocado on whole grain toast for a quick and easy energizing breakfast.
  9. A handful of NUTS make a great energizing snack. Most nuts are high in protein, fiber and loaded with energy boosting B and E vitamins. Choose unsalted nuts for maximal health benefits!
  10. FATTY FISH such as salmon and tuna are called “brain foods” because of their omega-3 nutrient composition. Omega-3’s are a heart healthy fat that has been proven to boost energy, improve mood and increase cognitive function.


Whole Grain Council

Today’s Dietitian

Reader’s Digest

Cleveland Clinic


Fit Day


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