If the summer heat is zapping your energy and keeping you from enjoying outdoor fun, it may be time to add some energy-boosting foods into your daily diet.

Carbohydrates and protein are your body’s main source of energy. But you also need a variety of vitamins and minerals to produce energy.

All carbs aren’t created equal

While low-carb diets are popular, it doesn’t mean all carbs are bad. There are two types of carbs, simple and complex.

Simple carbs are the type your body breaks down quickly to convert to energy. These foods include candy, cookies, bread, donuts, etc. If you’ve ever reached for a quick sugar fix around mid-day, you understand.

However, fueling your body with complex carbs that break down slowly, along with healthy proteins will improve your health and keep you energized all day.

Energy-boosting foods

Here are 7 foods you can easily add to your meals or snacks:

1. Oats – Steel-cut oats are one of the best foods you can eat to start your day off right. Steel-cut oats have more fiber and protein than rolled oats. This cooked cereal is also a great source of B vitamins that your body needs to produce energy. Toss in some blueberries, walnuts, and cinnamon for a hearty breakfast that will keep you full until lunch.
2. Cinnamon – Skip the sugar in your morning (or afternoon) cup of coffee. Instead, add a dash of cinnamon for sweetness and an extra boost of energy. Cinnamon is also great in oatmeal, yogurt, and smoothies. This delicious spice is high in antioxidants, stabilizes blood sugar, is good for your heart, and it helps soothe summer cold symptoms.
3. Bananas – If you need a quick boost of energy that lasts, grab a banana. This fruit is made of three types of sugars, fructose, glucose, and sucrose, that break down at different speeds. You will get a quick boost of energy without the crash.
4. Eggs – Whether you eat them hard-boiled, scrambled, or sunny-side up, eggs are a complete protein and a powerhouse source of energy that can be enjoyed any time of the day. Eat the whole egg for the greatest health benefits.
5. Sweet potatoes – This vegetable is a great source of fiber, iron, magnesium, and vitamins A and C. Sprinkle some cinnamon on a baked sweet potato for extra energy and an immunity boost.
6. Salmon – This perfect protein is one of the few natural sources of vitamin D, which your body needs to combat fatigue. It is a source of healthy fats and B vitamins that provide long-lasting energy.
7. Nuts – Keep a bag of mixed nuts handy for a nutrient-dense and filling snack. Almonds, walnuts, and cashews are loaded with healthy fats and protein that help your body produce lasting energy.

Bottom Line

Eating healthy foods that provide long-lasting fuel for your body doesn’t have to be difficult. It doesn’t require you to cook fancy meals or be a chef, but you do need to take some time to plan your meals and snacks. Be sure to keep some healthy snacks on hand at home, at the office, and in the car can help you avoid fast-food stops that can lead to bad choices that lead to energy crashes and sluggishness.