Eight high-energy foods to keep you going all day, every day 
The human body is an amazing machine. Put in the right amount of activity and eat energy giving foods… and you will truly start feeling fantastic.
Fit in fitness into your daily planner. Following a sedentary lifestyle can cause a slump in your energy levels. Physical fitness, such as walking daily for a minimum of 30 minutes, is the strongest therapy in increasing energy levels. Unfortunately, when we become lazy about our fitness routine, we pay numerous costs for the degradation of our activity. This can result in weight gain, low energy levels, lethargy and other medical problems. The key to consistency in exercise is to find an activity that you will enjoy. Stay engaged in exercise at every age… this will not only help you banish fatigue, but also help you live and love life to the fullest!
You spend all day at the office or at home and are always caught up in a busy schedule. With a hectic schedule, your energy levels are bound to dip. So, here are some super foods guaranteed to recharge your batteries.
Banana
A high-energy fruit that will fill you up
Bananas are good for the nerves and muscles, and enhance functioning of the immune system. Rich in potassium and sugar, they provide the body with nourishment and instant energy. A large banana has about 100 calories. It is richer in solids and lower in water content than most fresh fruits, and provides quick recovery from fatigue.
Tip Blend bananas with milk, water and honey for a smooth and frothy smoothie.
Figs
A high-fibre snack
Rich in iron and calcium, figs improve blood quality and build strong bones. They help balance acidic conditions that result from a diet rich in meat and refined food.
Tip
Chop fresh or dried figs and add to your breakfast cereal, the fibre will fill you up and energise you through the day.
Almonds
The king of nuts
When it comes to nuts, almonds have the highest calcium and fibre content. Their high nutritional value is the reason they are called the king of nuts. Make sure to limit your intake, though, eating too many will result in weight gain (think one handful, not a bowlful).
Tip: Add sliced almonds to your fruit or cereal bowl.
Sprouts
Super energy-enhancing foods
Filling and low in calories, sprouts increase valuable amino acid (protein) content. Popular sprouts are mung, alfalfa, kidney beans and chickpeas.
Tip
Add sprouts to sandwiches and salads.
Yoghurt
Cooling and filling
Yoghurt is a delicious, filling snack that now comes in an array of flavours. It contains probiotics, which are responsible for several activities in your gut, such as producing lactase and improving the functioning of your digestive tract. Yoghurt also boosts your immune system.
Tip
Top it off with fresh fruit and honey.
Orange
Immunity-boosting
Oranges are one of the highest sources of vitamin C and are crucial for battling fatigue and boosting immunity levels. Oranges help regenerate body fluids and build strong bones.
Tip
Eat the orange with the pith (the spongy white part between the skin and the pulp). A good amount of the antioxidants are found here.
Walnut
High in protein and Omega-3
Walnuts are one of the best plant sources of protein. They are often thought of as a ‘brain food', not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of Omega-3 fats.
Adding a handful of walnuts to your diet, at least 4 times a week, will boost energy levels and reduce cholesterol.
Tip
Toss chopped walnuts into your salad or pasta to add some crunch.
Oats
Power-packed grain
Eating a bowl of oatmeal is a great way to kick-start your day. Loaded with fibre, it will keep you satiated and energised. Oats are an excellent source of Vitamin E, B Vitamins, potassium and zinc. They also have a higher concentration of protein than most other cereals.
Tip
Top warm oatmeal with fresh bananas and milk or apples and cinnamon or sliced almonds and honey.
The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.