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The main function of food is to deliver energy that enables us to do our day-to-day work, but selecting proper foods is also a component of a healthy lifestyle. Paying attention to what you consume makes you active and ensures your overall well-being. It is often advised to choose locally grown, seasonal and fresh, nutritious and affordable foods. A balanced diet must contain complex carbohydrates, proteins and healthy fats in order to maintain your energy levels throughout the day.

In a conversation with The Daily Jagran, Prachi Jain, Chief Clinical Nutritionist, CK Birla Hospital, Gurugram shared what you can eat to fuel your body.

How To Boost Energy?

1. Complex Carbohydrates

Grains like rice, whole wheat chapati, multigrain food, and millets like ragi, jowar, bajra, maize, and oats are perfect choices. Banana and sweet potatoes are also high in complex carbs, which release energy gradually and avoid tiredness. Whole cereals are rich in carbohydrates and fibre, providing sustained fuel. (1 gram of carbohydrates = 4 kcal).

2. Protein

Proteins are essential for muscle building, tissue repair, and strength and endurance maintenance. Incorporate whole pulses, sprouts, eggs, lean meats, fish, chicken, tofu and paneer into your diet. (1 gram of protein = 4 kcal).

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3. Healthy Fats

Fats have a bad reputation, but in reality, they yield more than double the energy of carbohydrates. (1 gram of fat = 9 kcal). Rich sources are nuts (almonds, walnuts), seeds (chia, flax, pumpkin), avocado and freshwater fish. Fats also ensure fullness, suppresses craving, maintain mood and aid in the absorption of vitamins A, D, E and K.

4. Fruits And Vegetables

Piled with vitamins, minerals, antioxidants and fibre, fresh fruits and vegetables build up immunity and guard against free radicals. Low in calories, they are perfect snacks or meal accompaniments.

5. Water

Although not a nutrient, water is the most vital drink for sustaining life. It is calorie-free, affordable and offers countless benefits. Adults should aim for 2–2.5 litres daily. Water regulates body temperature, prevents dehydration, supports energy levels and naturally detoxifies the body.

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Tips For Staying Energised

1. Eat small, frequent and balanced meals that include carbs, protein, and good fats.

2. Keep yourself hydrated as lack of water can lead to fatigue and poor concentration.

3. Restrict processed sugars, fried foods, sodas, packaged snacks and ready-to-eat foods.