Do
you ever feel like you just need a jolt of energy and then
you'd be able to do anything you set your mind to? Maybe you
need power foods! In this article I will profile ten quick
and simple foods that you can grab on the run, for lunchtime
in their full portion, or as a snack in a half-size. To qualify
for the list, they must be packed with what you need to push
on with your day, your sport, and your life!
Remember
the basic elements of foods? Protein, carbs and fat? New research
is proving that if you COMBINE TOGETHER a low-fat protein
source with your complex carbohydrates at a meal, and always
include a little 'good' source of essential fatty acids, your
energy level will remain higher for longer. You just might
avoid that mid-afternoon or after lunch crash that makes you
fall asleep in Math class!
Sounds
obvious? Look at the "typical" snack: chips (carbs
and fat), chocolate bar (carbs and fat), toast with butter
and jam (carbs and fat), a muffin…you get the picture.
Or even an apple, carrot sticks or melba toast (carbs only).
Not the best choices, on their own because they are not 'complete'.
"So
what should I eat?" Brainstorm it-you can make these
up yourself. There are pre-packaged bars that have a good
balance of carb/protein/fat, but that's cheating!! Think of
protein first if you're planning your own meal or snack: low
fat cheese or cottage cheese, low fat hot dog or veggie dog,
low fat chicken or turkey slices, or a hard boiled egg. COMBINE
it with a complex carb (this means no white flour or white
rice!): a piece of fruit, a seven grain bun, a whole wheat
bagel, salad or veggie sticks or stir fry. Quick nutrition.
What about fat? The cheese and eggs have their own fat. The
dog and the fowl need a bit of mayo or low fat cheese salsa.
Or eat a few almonds-one of the best fat sources.
In
this way, almost any food can become a power food-it all depends
on the combinations.
Protein
+ Carb + Fat = POWER FOOD
TEN
POWER FOODS THAT WILL MAKE YOUR DAY!
The following snacks are close to being perfect and powerful,
but easy to grab on the run:
1.
Yoghurt
2. Apple with a chunk of cheddar cheese
3. Trail Mix (nuts and dried fruit)
4. Macaroni and cheese (low fat, please!)
5. Meal replacement bar!
6. Veggie dog with bun
7. Boiled egg
8. Sunflower seeds
9. Granola bar
10. Carton of Milk (or Soy milk)
One
warning, however. We need to watch the total amount of protein
we take in. Too much protein can overload and harm the kidneys.
As a rough guide, it's not good to eat a piece of protein-rich
food larger than the palm of your hand at any one meal, or
half that size for a snack. If you stick to three meals and
two snacks, plus eight cups of clean water to drink, per day,
you're on your way to high energy. It's that simple. Have
fun and be healthy!
This
article is for general interest and is not meant to take the
place of the personal advice of a qualified nutritionist or
physician, especially if you have any underlying medical condition
or food allergies. People with kidney or liver problems may
need to count their protein intake under medical supervision.
