Few things affect our productivity and the way we feel, as much as our food does. To be able to do all the things we need to do, we have to get the most possible energy from our diet.

After studying Asian and Mediterranean diets for decades, researchers now believe that a diet centered around plant based foods provides us with the most nutrients and energy. These cuisines still contain meats, eggs and dairy, but in smaller proportions than in most western diets. Instead, the concentration is on vegetables, fruits, whole grains, nuts and legumes.

Fortunately, you don't have to adhere to an unfamiliar diet in order to incorporate these principles into your life. Common foods from your supermarket offer enough wholesome variety for you to create meal combinations that will keep you on your toes throughout your day.

Several small meals (five for instance) instead of the traditional three are commonly thought to promote a steady energy level; and the combination of foods that works best for sustained energy turns out to be a little of everything.

* You need protein (45 to 63 grams per day) to maintain your tissues and muscle; and you should consume some at every meal. Because protein is digested more slowly than carbohydrates, it helps prevent surges and lulls in your energy level. Lean meats, soy, nuts, legumes are good sources of protein.

* Breads, pasta and grains contain complex carbohydrates from which your body derives most of its energy. Avoid refined white flour breads; these contain complex carbohydrates, but lack fiber. Fiber slows carbohydrate absorption in your digestive tract and helps food energy to be absorbed into your body more evenly. 100% whole grain breads and pastas, brown rice and oatmeal are excellent sources of fiber rich carbohydrates.

* The importance of fruits and vegetables cannot be overstated. You need at least five servings of these each day. These provide not only nutrients, but also fiber. When you eat them in combination with carbohydrates you'll feel full longer because you actually are, and also because your blood sugar is stable. This translates directly to a higher level of sustained energy.

* Sugars are the simplest carbohydrates and the most easily metabolized; so they deliver a quick burst of energy, but not a long lasting one. You may be tempted to indulge in a candy bar for a pick-me-up, but too much sugar can cause a spike in insulin which ultimately makes you feel less energetic.

• 1
• 2
• next page >>

---

Add your voice

Know something about How to get the most energy from common foods?
We want to hear your view. Write now!