5 Foods to Increase Your Energy this Holiday

Before you reach for the sugar bowl or that caffeine-loaded energy drink.

Let us recommend five foods to keep your energy at peak levels as we head into the marathon holiday season.   

1.     Bananas are the ideal grab-and-go snack.  They provide a natural source of carbohydrates and fiber that helps slow digestion.  One medium banana provides 105 calories and 27 grams of carbohydrates. Bananas contain a 1:1 ratio of glucose to fructose, a sugar profile our previous research has supported as ideal for athletic performance.  Try throwing one in a smoothie to take on the go! 

2.     Dehydration or lack of water is the most common reason we feel fatigued!  Offset that tired and foggy feeling before it starts by drinking water throughout the day instead of other caffeinated or sweetened beverages. 

3.     Enjoying vitamin B12-rich foods such as salmon can help improve energy levels if you are deficient in this nutrient.  Many older adults have difficulty absorbing B12, especially if they do not consume meat products.  This Wild Salmon and Vegetable Soup may be just what you need to stay warm and energized!

4.     Carbohydrates are literally the body’s preferred source of energy and steel-cut oatmeal is rich in fiber while being less processed than other oats, so it takes your body longer to digest them!  They are complex carbohydrates that provide sustained energy and are also a good source of iron which helps oxygen to get to your organs and tissues so they function properly! 

5.     Yogurt is another source of carbohydrates in the form of lactose which can be easily used for energy.  Greek yogurt is an especially good choice as digestion and absorption is slowed for a longer energy burn thanks to its higher protein content!

Remember, all foods provide energy, but some provide quick bursts, while others—such as complex carbohydrates or foods paired with a protein—provide a steadier stream. 

Published December 1, 2024