For many, a lack of energy can lead to reduced productivity and irritability. Fortunately, eating certain energizing foods during the day can help keep your body running strong so that you can stay focused and alert all day long. In this article, we delve into high energy-dense foods and the benefits that come with consuming them.
When we experience fatigue or low energy, we are often told to eat energy-dense foods. The concept of energy-dense foods refers to the quantity of energy or calories contained in a specific weight of food, typically expressed as the number of calories per gram (kcal/g).
For those seeking to maintain or gain a healthy weight, high energy-dense foods become allies, offering a good source of calories and low water content. On the other hand, those focusing on weight management or aiming for a satiating diet should prefer low-energy-dense foods, as they are low in calories and high in water content.
In this article, we will learn about how incorporating high-energy meals into the diet can fuel your body with energy, optimising performance and vitality in your daily pursuits.
Energy-Dense Foods You Can Eat
High-energy foods contain essential nutrients like high calories, protein, fats, carbs, fiber and crucial vitamins that give abundant energy. Among the three macronutrients, carbohydrates offer a quicker energy supply than proteins and fats, the body's preferred energy source. Therefore, seek foods rich in complex carbohydrates for quick and sustained energy.
The following are the categories of people who benefit from eating energy-rich foods:
- Athletes or individuals with high physical activity levels
- Those aiming for weight gain or muscle-building
- An activated immune system, especially during infections like fever, heightens the demand for energy, emphasising the importance of consuming high-energy foods.
- Those with heightened metabolic demands due to health conditions.
- Older people who want to improve energy intake
- Individuals experiencing fatigue or low energy levels.
Let's look at some noteworthy energy-rich foods, their per 100-gram nutritional value, and even explore delectable recipes that incorporate these power-packed ingredients.
|
Food groups |
Energy-dense foods |
Nutritional Content (Per 100g) and Benefits |
Recipes |
|
Cereals |
Rice |
Rice is a very filling food and a staple in every Indian home. Specifically, puffed rice contains approximately 7.47 grams of protein, 361 kilocalories of energy, and a significant carbohydrate content of 77 grams. It serves as a substantial source of carbohydrates, meeting 60 to 70% of the total energy needs. You can enjoy them in the form of bhel puri or poha. |
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|
Legumes |
Horse Gram |
Horse gram stands out as a noteworthy protein source (21g) with a significant carbohydrate content (57g), providing essential amino acids and 329 Kcal of energy crucial for energy production and muscle function. |
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|
Dairy foods |
Yoghurt, Milk |
Milk and dairy products are nutrient-dense foods offering energy, high-quality protein, and essential micronutrients like calcium, magnesium, potassium, zinc, and phosphorus in easily absorbable forms. |
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|
Egg |
If you are experiencing low energy or fatigue due to vitamin D deficiency, consuming egg whites or yolks can boost your energy levels. Egg yolks consist of 15 grams of protein, 296 Kcal of energy, 26 grams of healthy fats, and 218 IU of vitamin D, offering ample nutrition to sustain your energy levels. |
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|
Vegetables |
Drumstick leaves |
Moringa leaves offer 6.4 grams of protein, 8.21 grams of fat, and 62kcal of energy essential for metabolism, crucial in sustaining optimal energy levels without negative side effects. |
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Baby Corn |
Corn serves as an excellent source of vitamins, minerals, and fiber, providing high energy levels and better digestion comparable to dried legumes. Eat them in the form of salad, or add them to dishes like pulao for a burst of energy. |
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|
Sweet potato, brown skin |
Sweet potatoes are a valuable energy source, offering carbohydrates(23 g), beta-carotene, and ascorbic acid, providing sustained and lasting energy for a well-rounded diet that also promotes gut health and improves vision. |
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Non-Veg Foods |
Sardines, Mackerel, Catfish |
Fatty fish high-energy foods like tuna, sardines and salmon, despite having low cholesterol, is abundant in niacin, vitamin B6(150 µg), protein(20 g), and omega-3 fatty acids, facilitating efficient food-to-energy conversion and rendering it an ideal choice for a lunch that promotes sustained energy levels. |
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Chicken |
Chicken is rich in essential B vitamins like niacin, B6, and B12, along with protein(21g), promoting energy production, muscle growth, and stamina, making it a beneficial choice to boost energy. Enjoy it in dishes like chicken curry or grilled chicken for a flavorful and energizing meal. |
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|
Fruits |
Banana, ripe |
Bananas, with their combination of natural sugars—sucrose, fructose, and glucose-serve as a fat (2 g) and cholesterol-free energy source, offering an instant boost, particularly beneficial pre-workout or post-workout. |
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Dates, pale brown |
Date flesh is low in fat and protein but abundant in sugars, primarily fructose and glucose, making it a high-energy source. Consuming 100 grams of date flesh can provide an average of 314 kcal, contributing to a substantial energy intake. |
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|
Nuts |
Almonds |
Almonds, though considered a higher energy-dense (ED) food, exhibit characteristics similar to lower-ED foods when consumed. The presence of manganese(318 mg), copper, and riboflavin in almonds supports energy production and metabolic rate, but should be consumed in moderation to avoid weight gain. |
Conclusion
Incorporating energy-dense foods into your diet is a holistic approach to sustaining high energy levels. Whether you're an athlete, a busy professional, or simply someone looking to enhance their overall health, these nutrient-rich options will help to enhance your energy intake.
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