Whether or not you are exercising or just trying to stay on the healthy track, here is a list of some foods that will help keep you energiized throughout your day.
Bananas - All fruit is good but bananas give you a lot of energy. They are high in carbs and have lots of potassium, which aids in maintaining nerve and muscle function. They are also a good source of vitamin B6. Try to eat at least one a day. Take it along in your car and eat it when you are driving.
Greek yogurt - Most Greek yogurts contain double the protein of regular versions. Yogurt also is a good source of calcium, B vitamins and live active probiotic cultures which help your digestive system. The thing with plain Greek yogurt is that it is pretty bland. However, if you add some fresh fruit or granola, it will liven it up. What I sometimes do is buy the Chobani strawberry flavored Greek yogurt and add a small amount to the plain and stir it up to add a little flavor. Take it to work or school and have it as a snack during the day.
Oatmeal - It has a really good amount of fiber and it will definitely make you feel full longer in the morning between breakfast and lunch. Don't ruin it by buying the flavored packets or adding sugar to the plain version. Instead consider adding bananas or cinnamon. Try eating it twice a week to vary up your diet
Eggs - One egg has about 10 percent of your daily protein needs. A large egg has 6 grams of protein, with nearly equal amounts in the yolk and white. They are also a great source of vitamin K, which is vital for healthy bones. Cut a hard boiled egg into your next salad or take 2 min in the morning to cook it in a pan.
Peanut butter - Peanut butter has a good amount of fiber and protein and a great go-to when you are on the run or before a race. A serving of peanut butter has the powerful antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, and immunity-boosting vitamin B6. Buy the natural brand instead of the commercial brand. Put it on whole grain crackers or bread for an energy boost
Nuts - Almonds, walnuts and cashews provide 6-8 grams of incomplete protein per ounce. Nuts, especially almonds, are packed with healthy fats, fiber, vitamin E and minerals. Try adding them to salads or your next stir fry meal. While good for you, they will pack on the pounds if you eat too many. Check the serving size the next time you eat them.
Beans - Beans and lentils are good sources of incomplete protein, with the added benefits of high fiber and B vitamins. They keep you feeling full longer. Add cannellini or black beans to your next rice dish or garbanzo beans to your green salad.
Cottage cheese - Packed with protein, cottage cheese is a great source of calcium and protein. A half-cup of the cheese has 14 grams of protein. This is about as much as 2 ounces of cooked lean meat, poultry, or fish. The same serving size also has 77 milligrams of calcium. Try having a half-cup of cottage cheese with fruit or whole-grain toast at breakfast. This will provide you with the energy that is needed until lunch time and keep you from munching on fattier snacks like muffins or donuts.