High Energy Foods for Seniors
What are High Energy Foods?
Quinoa is high in protein and rich in amino acids. It contains folate, magnesium, phosphorus, and manganese. This nutritious source of carbohydrates is a long-lasting energy food.
Lentils are high in fibre. This stabilizes blood sugar levels and gets them high on the list of energy foods.
Beans contain protein that keeps blood sugar levels stable and their complex carbohydrates provide lots of energy.
Eggs contain high-quality protein. Whole-grain cereals are high in fibre and again slow down the release of sugars into the bloodstream. Yogurt, high in protein. Nuts, again protein, and healthy fats.
Salmon and other fish, high in protein and omega-3 fatty acids. Beef is also high in protein and amino acids.
The common thread here is; high in protein, high in fibre, and high in complex carbohydrates.
A lot of times we think we’re hungry because we are thirsty.
Drink more water. The amount of water you need varies with your level of physical activity and the environment you’re in.
The Four Food Groups
Growing up in Canada, we were introduced early in our education, on the importance of eating properly. This was presented to us in “Health Class”, and described as “The 4 Food Groups”, which were then further divided into portions or servings that constituted well-balanced meals and promoted good health.
The Four Food Groups are as follows.
- Fruits and Vegetables
- Meat and Fish, and
- Grains and Cereals
Why Should you Eat High-Energy Foods?
High-Energy foods fuel your body and feed your mind. Another bonus derived from eating well is clearer thinking and less illness due to overworking your body systems.
Healthy choices at the table build-up your immune system and make you less susceptible to illness and disease.
This results in greater productivity and more peace of mind. Daily exercise, such as walking, when practiced in moderation along with sensible eating habits are a sure-fire winning combination.
Your friends will soon be asking about the secrets of your newfound energy.
Eat well and walk every day!
It doesn’t get any easier than that.
Where can I find High Energy Foods?
Many of these high-energy foods are already in your house or refrigerator. If not, they are easy to obtain all the food markets.
Invest in a good book or go to your local library and learn about how your body works. This will energize you and grow your confidence.
A better understanding of how your body works is a great way to begin the new year.
It’s an easy and simple resolution and you don’t have to tell anyone about it.
When Should I be Eating these Foods?
I’m a traditionalist in many ways.
I believe that many of the “old ways” have brought us to where we are today.
I am a firm believer in 3 square meals a day.
This concept only needs to be adjusted slightly to fit into your lifestyle. If you’re overweight, begin by reducing your portions a bit, if you’re underweight increase them slightly.
Perhaps you’ve heard or seen this quote before. “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” by the well-known American author and nutritionist Adelle Davis.
A complete breakfast, that includes lots of protein, and that is high in fibre and complex carbohydrates will get your day off to a good start.
- Do not miss this most important meal.
- Eat lightly throughout the day, and stay hydrated.
Unless you are a professional athlete or you work hard physically in a hot climate, there’s no need to walk around with a huge bucket of water hanging down your neck. Remember, … moderation.
Who Should be Eating High Energy Foods?
In my last post, The Benefits of Walking for Seniors, I discussed all the good things that you earn, from adopting a simple and regular walking program. Now that you’re walking regularly, you have to pay close attention to what you put into your stomach.
You wouldn’t put junk gasoline in your vehicle, so why put junk food, into your body.
Exercising every day requires paying close attention to what you eat, after all, why top off this great accomplishment with “junk food”.
… and, … The answer to my question is …
Everyone should be eating high-energy foods,
everyone except the people that make “processed plastic foods”.
What Should You Eat?
Let me begin by describing what you should not eat.
- Stay away from processed foods, as much as possible.
- Always read the labels.
If you are looking at a jar of “good-for-you” fruit or nut spread and it contains 8-10 additives and/or chemicals that you cannot pronounce, that’s a sure sign that you should be learning more about The Four Food Groups that I have mentioned above.
- You should be eating more real foods.
- Real foods are foods that have not been overly processed.
- They are foods that come to the table (pun intended), very close to how they were produced in Nature.
- They do not contain a long of list of chemicals and additives, and other such “stuff” and crap, to make them better for you.
How Should I eat my High-Energy Foods?
I’ll make this one easy.
If you remember your mother telling you to sit up straight at the table, don’t talk with food in your mouth, and chew your food slowly while not making a lot of noise then I would love to hear from you.
A Few Thoughts to Consider
A friend of mine who flies small aircraft says, “I fuel my airplane BEFORE I leave on a trip, not during the trip or just before I get to my destination”.
This philosophy should also be applied to the beginning of your day. Fuel-up before you begin the day. In this way you’ll be more productive, your tank will be full and you won’t be thinking about food all the time or hearing funny noises coming from your stomach.
Let me know if you agree with my routine and if you apply any of these in your day to day activities.
I welcome your comments.