When we consider that every action we perform whether conscious or unconscious utilizes energy, it makes sense to be cognizant of the food we select and put into our body. The quality of the food we eat each day impacts our ability to function and perform. The body, via complex chemical reactions, converts food eaten into glucose to be used for energy.
The food we eat also provides valuable nutrients such as vitamins and minerals, which help to maintain optimum homeostasis. Deficiency diseases may develop if we get insufficient nutrients from our food. Eating an array of wholesome, fresh, natural foods each day helps to ensure we meet the nutritional requirements of our body.
Foods generally fall into one of three categories: carbohydrates, proteins or fats, each one contributing to the overall health and well being of our body. There are however foods that provide energy (calories) without providing much in the way of nutrients; these foods should be eaten in moderation, if at all. Sugar is an example of one such food; alcohol is another.
Exercising utilizes energy; the intensity and duration of the exercise determine how much energy will be utilized. Providing ample energy for daily activities (including exercise) can be accomplished by simply eating wholesome, healthy, natural, foods frequently throughout the day while minimizing our intake of refined and processed foods.
What determines which foods are considered healthy high-energy foods? First of all, the ratio of nutrients to total caloric value of the food must be considered. The higher the nutrient content per calorie the better the food. Secondly, is the food in its natural state or has it been processed and imbued with artificials - colors, flavors, preservatives? Thirdly, are the foods accessible? There are many highly nutritious foods, but are they available at the local grocer? Lastly, can we afford to eat these foods regularly and do we enjoy eating them?
- Meat- lean cuts of beef (low fat content), pork, lamb, and veal
- Poultry- white meat of chicken, turkey, wild fowl
- Fish- tuna, salmon, white fish, flounder, sardines, trout, tilapia
- Dairy- hard low-fat cheeses, eggs, cottage cheese, low fat yogurts, low fat milk
- Nuts- almonds, walnuts, pecans, brazil, hazel and cashews
- Seeds- pumpkin, sunflower, flax and sesame
- Grains- barley, brown rice, buckwheat, millet, oats, quinoa and whole wheat
- Fruits- any that are in season and within your budget
- Vegetables- any that are in season and within your budget
When determining which foods to consume, personal preference will be a factor. If there are foods not listed here that meet the criteria for healthy, nutritious, high energy foods continue to enjoy them as well. Incorporating a variety of foods and eating fruits and vegetables from all color groups in the course of a week will ensure a balanced nutrient intake.
Another factor to consider when vying for maximum energy through nutritional intake is to consume organic foods. Organic foods are free of chemicals such as pesticides and fertilizers and have been proven to have a higher nutrient content than conventionally grown foods. Food additives, genetic modification and ionizing radiation are not used in the processing of organic foods. Livestock must be antibiotic and growth hormone free to be classified organic.
Eat plenty of fruits, vegetables, nuts, seeds, grains and legumes-organic when possible. Eat fewer processed foods (artificial flavors, colors, added sugars, added sodium and preservatives), fatty foods and empty calorie foods and your energy level will soar to new heights!
“High-tech tomatoes. Mysterious milk. Supersquash. Are we supposed to eat this stuff? Or is it going to eat us?” -Annita Manning
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