You can find a lot of different advice on how to increase your energy through food, but health and fitness experts agree on one thing: fresh fruits and vegetables, drinking water and avoiding bad fat and sugar are the keys to good health and high energy. Caregivers certainly need lots of energy to address the multiple demands of every day. Although it may be tempting to eat high sugar snacks, that will only give you a short-lived energy boost, followed by a crash. There are ways to eat food for energy that is sustainable. One of the top ways to prevent caregiver burnout
is feeding yourself well. Here are the four ways that caregivers can increase energy through good food.
Eat whole grains, brown rice and sweet potatoes:
Eat fresh fruit.
- Whole grains are high in fiber. They will keep you full and serve your body well.
- Brown rice is high in manganese which helps your body to produce energy. Brown rice is easy to cook ahead and keep the refrigerator or freezer. Pack it for lunch or eat it with dinner.
- Sweet potatoes are packed with vitamin A and vitamin C. They are also a very flexible food and can be eaten mashed or cut into strips, rolled in olive oil and baked.
Most fresh fruit will contribute to your daily energy source.
Eat fresh vegetables, beans and nuts.
- Bananas are full of naturally occurring sugars making them a great source of energy. They come in their own carrying case so they are easy to eat on the run.
- Apples are high in fiber and take longer to digest so they keep you feeling full longer. Apples and cheese are a high-protein snack and protein is good for the brain.
- Oranges are high in vitamin C, potassium and folate. They are known to release their energy throughout the day, giving you a long-term source of energy.
Vegetables are full of nutrients that make your body healthy and keep your energy high.
- Spinach is a superfood. It is an excellent source of iron which is important for energy production.
- Beans are a protein and a complex carb, both of which provide energy to your body.
- Almonds are one of the best nuts you can eat. They are full of protein, manganese, copper, and riboflavin. Copper and manganese produce energy and neutralize toxins the cells of the body.
- Riboflavin helps the body to produce oxygen-based energy.
Yogurt is full of calcium and magnesium which supports energy production. Regular yogurt and Greek yogurt are good so eat the type that you most enjoy. Yogurt is easy to eat at work and can be included in many different types of foods ranging from smoothies to pancakes.
Eating these foods every day can increase your energy and your overall health. All of them decrease the risk of heart disease and diabetes and can lower blood pressure and cholesterol. An occasional sugary snack is fine, but avoid it as a steady diet. These foods will serve you well and give you the energy you need as a caregiver in order to meet the many demands of your daily life. Now that you have tips on eating nutritiously, don't forget the art of resilience; all caregivers should build more resilience to bounce back from caregiver burnout