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Power Play for Energy!
Supercharge Your Days
Got gas in your tank, or is your engine running on empty?
Being revved up and ready for the day starts with making smart food choices.
That means good food loaded with nutrients as well as calories.
A calorie is the unit we use to measure energy that’s stored and used by our bodies.
“Nutrient-dense” foods are those that are chock full of nutrition as well as calories. “Empty-calorie” foods provide only calories without nutrition---you know what they are! We usually call those junk food!
Food Choices Galore
You don’t have to count every calorie! Here are nutrient-dense foods to reach for throughout the day:
- Top whole wheat toast with peanut butter, enjoy with an apple and a glass of milk.
- Reach for a cup of yogurt and some dried fruit and nuts.
- Make a cheesy quesadilla with whole wheat tortillas.
- Top vanilla ice cream with sliced peaches or strawberries.
- Scramble an egg, top with cheese and serve on a whole wheat bun.
- Order a veggie pizza; ask for extra veggies.
- Dig dried fruit: mix it up with raisins, figs, cranberries, apricots and your favorite nuts.
- Roll up turkey breast with shredded cheddar cheese and chopped lettuce.
- Spread peanut butter on apple slices.
- Dip pear or apple wedges into your favorite pudding or yogurt.
- Fall for fruit smoothies: make your favorite with low-fat milk or yogurt, and fresh or frozen banana, peaches, strawberries or other berries.
- Pile a ham and cheese sandwich on whole wheat with crunchy cucumber slices.
More Than Your Diet
Eating smart is essential for your energy level, but there’s more to being alert, fit and ready to go. To maintain your energized self:
- Sweat It: You’ve heard it before! Daily exercise helps keep you fit, lowers your blood pressure and helps you handle stress. Make it a habit. Participate in a sport you enjoy, walk the dog (a chore that might get you out of doing the dishes!), mow the lawn, take the stairs, walk to school.
- Letters Entertain You: Go to the library, research something you heard about in the news, dive into historical fiction, immerse yourself in mystery, look up trivia.
- Try New Moves: Stimulate your whole self by trying on some new activity---ice skating, playing the trumpet, skateboarding, photography. Learning something new is challenging and energizing. The “new” might get you out of bed in the morning!
- Sleep On It: Don’t skimp on those zzzs! Get at least 8 hours, and try to keep a regular bedtime. Need a nap? Grab 20 minutes and feel refreshed.
- Tend Your Spirit: Whether in meditation, prayer or just quiet time by yourself, take 30 minutes for “just you” time to think, reflect, dream.
Personalize Your Choices
Nutrition scientists have made it easy for us to make food choices, depending upon your age, gender and activity level. Visit http://www.mypyramid.gov/mypyramid/index.aspx discover how many calories YOU need, and how to choose yummy and nutritious foods.
Stay tuned, more coming soon!
