Having low energy throughout your week can be frustrating and prevent you from smashing your goals. An important, yet often missed, way of improving energy is to ensure you’re fueling your body with enough nutrients to help you stay vibrant throughout the day. Here’s out high-energy nutrient guide with tips to help you create your own high-energy diet:
A healthy and high energy diet
When it comes to a healthy diet, there’s no one-size fits all approach. It’s important to find what works for you! With that in mind, there are a few basics that are beneficial for everyone.
A healthy diet consists of consuming plenty of water (1), limiting saturated and trans fats, sodium, and added sugars, plus eating a variety of food from the five key food groups. These include options like fruits and vegetables, lean meats like poultry, fish, beans, eggs, and nuts (2), healthy fats, whole grains and dairy (1), eating a variety of food from the five food groups and drinking plenty of water1.
Portion control is also a key factor in creating a balanced approach to food. Listen to your hunger cues and avoid eating too much or too little at any given time. As a guide, The Heart Foundation describes the ideal portion size as a plate that is half made up of vegetables, 1/4 carbohydrates, and 1/4 protein14.
The nutrients you get from your meals every day are crucial in maintaining sustained energy to keep your body and mind functioning optimally. The top nutrients for high energy are:
Iron & magnesium
Taking iron and magnesium can maintain your energy levels and support energy production. Iron is an essential mineral that carries oxygen in the blood throughout the body so cells can produce energy (3).
*Iron should only be taken if prescribed by your doctor.
B complex helps maintain energy levels - releasing energy from the food that we eat (4), as it breaks glucose into adenosine triphosphate (ATP).
Acetyl L-carnitine helps the body turn fat into energy, and in turn supports energy production.
Vitamin C maintains energy production. It functions as an important element in acetyl L-carnitine’s role in the production of energy (5).
Just like acetyl L-carnitine, vitamin B12 supports energy production by converting fat and protein to energy (6).
Having enough of these nutrients as part of your daily meals can help ensure that you’re getting a high energy diet .
Your meals in a day
Here’s an example of what your meals within a single day can look like - mix and match them for different days of the week to keep your high energy diet plan exciting (8) and versatile:
Breakfast: Rolled oats with reduced fat milk
Rolled oats is a good source of iron and B vitamins (9, 10, 11). It can be accompanied with berries which contain vitamin C. Along with the rolled oats, you can choose to use reduced fat milk which, like other dairy products, contains vitamin B12 (11).
Snack: Unsalted cashew nuts
Cashew nuts are a good source of magnesium (10).
Lunch: Sandwich with salad and chicken, and an orange
Chicken contains iron (9), while dark green vegetables contain magnesium (10). Fruit, especially citrus fruits, like oranges or grapefruits, contain plenty of vitamin C (10).
Evening meal: Wholegrain Pasta with lean beef mince bolognese, along with a green salad
Ground beef is a good source of acetyl L-carnitine (12) and iron (9), both nutrients that support energy maintenance.
Evening snack: Ashwagandha tea
Ashwagandha is an herb traditionally used in Ayurvedic medicine to promote physical endurance and stamina. It also helps increase and support muscle strength.
A high energy diet is essential to having the vitality needed to get through your day. But if you don’t get all the essential nutrients you need to maintain energy levels, you can try supplementation. While supplements should not replace food, they can support a balanced diet.
Looking for a vitamin subscription? You can do so with Vitable to ensure that you have the nutrients you need to keep your energy levels up throughout the day. Staying healthy has never been more convenient with our nationwide vitamin delivery services. These vitamin packs from Australia can help ensure that you get personalised vitamins that cater to your nutritional needs.
Find out more about other areas that the above supplements can help you with:
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
- BetterHealth Channel. Healthy eating - what to put on your plate. BetterHealth Channel. Published July 2017 on https://www.betterhealth.vic.gov.au/health/healthyliving/Healthy-eating-what-to-put-on-your-plate Accessed on 19 September 2021
- NIH. Healthy Eating Plan. NIH. Published on https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm Accessed on 19 September 2021
- ConsumerReports. Should You Take Iron Supplements to Fight Fatigue? ConsumerReports. Published October 2015 on https://www.consumerreports.org/fitness-trackers/when-to-check-your-iron-levels/ Accessed on 19 September 2021
- PMC. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. PMC. Published January 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Accessed on 19 September 2021
- Harvard. Vitamin C. Published on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ Accessed on 19 September 2021
- NIH. Vitamin B12. Published on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ Accessed on 19 September 2021
- Sutter Health. Eat, Drink and Thrive. Sutter Health. Published on https://www.sutterhealth.org/pdf/incentive-content/energy-boosting-diet-plan.pdf Accessed on 19 September 2021
- Department of Health and Ageing. "Eat for Health". Australian Government: National Health and Medical Research Council. Published (n.d.) on https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/adg_sample_meal_plan_women.pdf. Accessed September 24, 2021.
- Better Health Channel. "Iron". Better Health Channel. Last reviewed November 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron#recommended-dietary-intakes-per-day. Accessed September 24, 2021.
- Better Health Channel. "Vitamins and Minerals". Better Health Channel. Last Reviewed December 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals#magnesium. Accessed September 24, 2021.
- Office of Dietary Supplements. "Vitamin B12". National Institutes of Health: Office of Dietary Supplements. Last Updated April 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed September 24, 2021.
- Office of Dietary Supplements. "Carnitine". National Institutes of Health: Office of Dietary Supplements. Last Updated March 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed September 24, 2021.
- Singh, N., et. al., "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda". US National Library of Medicine: National Institutes of Health. Published July 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 24, 2021.
- Heart Foundation. "Healthy eating to protect your heart". Heart Foundation. Published (n.d.) on https://www.heartfoundation.org.au/heart-health-education/healthy-eating. Accessed September 24, 2021.