Tag: nutrients

Boost Your Energy with Smart Food Choices

Kristin Taylor
Healthy foods

Is what you’re eating helping you power through your day or putting you in nap mode? Your diet plays a key role in maintaining energy levels. Choosing the right foods can help nourish your body and fight fatigue throughout the day.

  • Unprocessed Foods: Fast food, frozen dinners, candy, and energy drinks might seem quick and easy, but they don’t give your body the good stuff it needs and can slow you down. Choose fresh, unprocessed foods.
  • Fruits and Vegetables: If you’re looking for energy-boosting foods, you can’t go wrong with plant-based options. Choose apples, bananas, oranges, blueberries, strawberries, pears, asparagus, broccoli, sweet potatoes, spinach, and beans.
  • Whole Grains and Complex Carbs: Steer clear of sugary stuff like cookies, sweets, and white bread that lack nutrients and can make you tired. Choose whole grain foods and complex carbs for added fiber and steady energy.
  • Lean Proteins: Proteins are slow to digest, which helps fight off fatigue; the key is to choose lean proteins. Chicken, turkey, and fish provide quality protein without excess saturated fat. Eggs, beans, and yogurt are great protein choices, too.
  • Healthy Fats: Avocado, olive oil, almonds, walnuts, and pistachios offer lasting energy and support brain function.
  • Noncaffeinated Beverages: Caffeine is okay in moderation and provides a short-term boost, but it doesn’t truly energize the body. Skip the soda and energy drinks that can make you crash later. Choose unsweetened tea, coconut water, or a fruit smoothie. Water is also a smart choice. Even mild dehydration can cause fatigue!

Remember, balance is key. Aim for a variety of nutrient-dense foods, drink enough water, and listen to what your body tells you. By making mindful choices, you’ll have more energy and be ready to take on the day!

Source: Cleveland Clinic, go.iastate.edu/WWK5OG

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Load up on these nutrients to fuel your brain!

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Magnesium: spinach, pumpkin and chia seeds, soy milk, black beans, almonds, cashews, peanuts

Omega-3 fatty acids: walnuts, chia and flaxseeds, salmon, herring, sardines

Folate: beef liver, rice, fortified cereals, black-eyed peas, spinach, asparagus, brussels sprouts

Iron: oysters, beef liver, fortified cereals, spinach, dark chocolate, white beans, lentils, tofu

Zinc: oysters, chicken, pork chops, beef roast, Alaska king crab, lobster, pumpkin seeds

B vitamins: chicken breast, beef liver, clams, tuna, salmon, chickpeas, potatoes, bananas

Vitamin A: beef liver, herring, cow’s milk, ricotta cheese, sweet potatoes, carrots, cantaloupe

Fermented foods: yogurt, kefir, kimchi, sauerkraut

Remember the quality of your diet is more powerful than any one decision you make in a day. Foods play an important role in mental health, but they won’t have a significant impact on their own if you aren’t prioritizing overall diet quality, self-care, and other stress management strategies.

Sources:
Harvard Health Publishing, go.iastate.edu/KP8LPX
Mental Health America, go.iastate.edu/TZYXXY
Health Line, go.iastate.edu/S8ZYMP

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September Is Breakfast Month!

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Bowl of yogurt, granola, and blueberries

Breakfast is often considered the most important meal of the day. Yet many skip it. If you’re someone who skips breakfast, try to change that as you get into your fall routine.

Breakfast provides the following:

  • mental alertness
  • important nutrients
  • reduction of chronic disease risk

Remember, a meal is simply a combination of foods from at least three food groups. Thus, breakfast doesn’t have to be huge. Here are some simple, nutrient-rich ideas:

  • Yogurt parfait with berries and low fat granola.
  • Whole wheat tortilla spread with peanut butter rolled around a banana.
  • Coffee Cup Scramble with eggs, milk, and cheese (Iowa Egg Council Recipe, iowaegg.org). Enjoy with a slice of toast and a cup of juice.
  • Whole grain cereal, topped with fruit and low-fat milk.

Check out more ideas from the Academy of Nutrition and Dietetics, 6 Tips for Better Breakfasts, eatright.org.

Source: Breakfast in Human Nutrition: The International Breakfast Research Initiative, mdpi.com.

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Pulse Flour: A Healthy Baking Alternative

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Not all four is grain. “Pulse fours” are becoming more mainstream as plant-based diets gain popularity. These fours provide a good source of protein along with other nutrients. They are also gluten free. Pulse fours are made from pulses or the edible seeds of legumes, including dry beans, chickpeas,
lentils, lupin (lupini) beans, and multiple varieties of peas.

You can buy chickpea four plain or blended with other glutenfree fours. A 1/4-cup serving of chickpea four contains 120 kilocalories, 21 grams carbohydrate, 5 grams fber, 1.5 grams fat, and 5 grams protein. Key nutrients include folate, copper, and manganese. This four has a fne texture. The nutty, mild favor works well for sweet products.

Lentil four is the most nutrient-dense pulse four. You can combine it with other fours, such as almond or brown rice, in sweet and savory recipes. A 1/4-cup serving of lentil four contains 170 kilocalories, 29 grams carbohydrate, 14.5 grams fber, 0.5 grams fat, and 12 grams protein. Key nutrients include folate, iron, manganese, and potassium.

Green pea four has a mild, almost sweet favor. It is slightly lower in calories than other fours. A 1/4-cup serving of green pea four contains 100 kilocalories, 18 grams carbohydrate, 8 grams fber, 0 grams fat, and 8 grams protein. Key nutrients include folate, iron, thiamin, and zinc. Be aware that this four will turn baked goods green!

Lupin four is another good source of plant-based protein. A 1/4-cup serving of lupin four contains 110 kilocalories, 12 grams carbohydrate, 11 grams fber, 2.5 grams fat, and 11 grams protein. This four also promotes the “good gut bugs.” Individuals with peanut or soy allergies should be cautious about consuming items prepared with lupin four. This four should be blended with other fours to offset the bitter favor.

Source: The Ultimate Guide to Pulse Flours, www.todaysdietitian.com

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