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Hitting the gym is always a good idea, but what you do in the kitchen counts. And if you’ve been feeling like your energy levels have disappeared overnight, the culprit could be what you’re eating (or not eating) on a daily basis. Starting and ending your day with nutritious foods can elevate your energy levels — no matter how old you are.
Nutritionist and Personal Trainer Ollie Laver, who runs a membership website called the Wise Fitness Academy that specializes in senior’s health and fitness, spoke to SHEFinds.com about five anti-aging foods that you’re going to want to start eating over 40 if your goal is to improve your health and gain energy. Spoiler alert: despite what you’ve heard about avoiding carbs, you’ll be happy to know that two of these foods are important carbs to add to your diet.
Oats/porridge
Ignore everything you’ve heard about avoiding carbs — they are an important source of energy.
“Oats/porridge make for a great breakfast option and are high carbohydrates which is the bodies preferred fuel source,” Laver says. “Oats also contain a good amount of fiber which is typically lacking in our everyday diet. The recommended daily intake of fiber set at ~30 grams per day is often not met by the general population. Fiber is fantastic for digestion and keeping us regular which is something that the aging population often struggles with.”
Milk
“Milk is a fantastic addition to our daily food intake especially as we age,” Laver says. “Its high and quality protein content really helps to preserve and even grow muscle mass and strength, which is crucial as we age. Milk also has a fantastic ratio of electrolytes making it incredibly hydrating. Staying adequately hydrated is crucial for maintaining energy throughout the day.”
Bananas
Looking for a mid-day snack? Bananas are the perfect option.
“Bananas are a great energy boosting food,” Laver says. “They also pack a good amount of potassium. which is essential for hydration. They include lots of essential nutrients that goes a long way to maintaining a healthy diet. Perhaps the best part is that nature neatly wraps bananas up into package that's perfect for transporting them around. It's simple to keep a banana in your bag, grab it and peel when you need a little energy boost in the day.”
Sweet Potatoes
Repeat: carbs are NOT the enemy.
“Sweet potatoes are a great addition to your evening meal or even as part of your lunch salad,” Laver says. “They contain a good amount of complex carbs allowing for a slower energy release across the day. They're also packed with nutrients including vitamin A which supports the immune system and our vision as well as our viral organs. As our vision naturally deteriorates with age it's important to do all we can to maintain good eye health. Don't forget their excellent fiber content which is a needed staple for a nutritious diet.”
Dark Chocolate
Have a sweet tooth? Satisfy it with one of the most nutritious treats.
“Dark chocolate makes for a tasty and highly nutritious snack which can give a much-needed energy booster during a long day,” Laver says. “It contains stimulatory compounds such as caffeine which can help with increased alertness. Dark chocolate is well known for its antioxidants which contribute to a healthy diet which is vital as we age.”
