When thinking about an energy pick me up, many people automatically think about a caffeinated beverage or perhaps a caffeinated bar or jerky. And it’s not uncommon for people to rely on energy drinks to lift them up. It’s important to know that these often aren't the healthiest options and may lead to a caffeine crash. The good news is we don’t have to rely on caffeinated foods and beverages when we can boost our energy naturally with the right foods that contain protein, fat, and carbohydrates. A combination of these food groups can raise our energy level and keep us energized throughout the day. Relying on just one food group can leave us deficient in the other areas.

Healthy Energy Boosters

Cottage cheese is packed with protein and healthy fat. Choose organic to avoid any possible hormones that can be found in some dairy products. Try adding banana slices to it for energy boosting carbohydrates.

Avocado toast is a fast and easy energy boosting snack. We get carbohydrates from the toast and healthy fat from the avocado. We can top it with pumpkin seeds and chia seeds for added protein. Alternatively, we can top it with smoked salmon, thin sliced red onion, and halved cherry tomatoes.

Peanut butter filled celery sticks are not just for kids but for the whole family. Make a batch and leave them covered in the refrigerator for an easy to grab and go snack. To keep it interesting, mix it up with cashew or almond butter. We can sprinkle raisins or dried cherries for added flavor.

A homemade smoothie can be healthy and energizing. Blend a protein powder with coconut milk, a handful of raw spinach, and a handful of strawberries (or any other berry). If we prefer a different type of milk to coconut milk, we can add some nuts and/or seeds to the smoothie for healthy fat.

Lettuce wraps are a convenient energy promoting snack. Spread hummus over a lettuce leaf, add drained canned tuna, and top with shredded carrots and chopped avocado. Roll it up. Buy pre-shredded carrots and this is a very fast snack to whip up. Tuna can be substituted for chicken, turkey, or deli meat. 

No matter what stage of life we're at, we can always use more energy. And choosing whole foods over energy drinks or caffeinated products is healthier for us and our families.