THE BEST FOODS TO BOOST ENERGY & THE JAPANESE PRINCIPLE
- Holistics Team
- Mar 14
- 3 min read
In today’s fast-paced world, fatigue and low energy levels are common struggles. But did you know that the foods you eat can significantly impact how energized and focused you feel throughout the day? Pairing the right foods with mindful eating habits can be a game changer. Let’s explore the best energy-boosting foods and how you can apply the Japanese principle of balanced eating to optimize your digestion and vitality.
The Best Foods to Boost Energy Naturally
The key to sustaining energy isn’t just about consuming calories—it’s about choosing nutrient-dense foods that fuel your body efficiently. Here are some of the best energy-boosting foods:
1. Complex Carbohydrates: Sustained Fuel
Unlike refined carbs, complex carbohydrates provide a steady release of energy rather than a quick spike and crash.
Best Sources:
Oats
Quinoa
Brown rice
Sweet potatoes
Whole grain bread
These foods are rich in fiber, which slows digestion and provides a steady energy release, keeping you full and focused for longer.
2. Healthy Fats: Long-Lasting Energy
Healthy fats are a great source of slow-burning fuel that helps maintain energy levels throughout the day.
🥑 Best Sources:
Avocados
Nuts (almonds, walnuts, cashews)
Seeds (chia, flax, hemp)
Olive oil
Fatty fish (salmon, mackerel)
These foods support brain function and prevent energy crashes by stabilizing blood sugar levels.
3. High-Quality Protein: Strength & Endurance
Protein plays a crucial role in muscle repair and sustained energy. It prevents blood sugar fluctuations and keeps you feeling full.
Best Sources:
Eggs
Lean meats (chicken, turkey)
Fish (salmon, tuna)
Greek yogurt
Lentils and chickpeas
Pairing protein with fiber-rich carbs further extends energy release throughout the day.
4. Iron-Rich Foods: Combat Fatigue
Iron is essential for oxygen transport in the blood, and a deficiency can lead to fatigue.
Best Sources:
Spinach
Red meat
Lentils
Pumpkin seeds
Dark chocolate
Pairing iron-rich foods with vitamin C (like citrus fruits) enhances absorption, making them even more effective in boosting energy.
5. Hydration: The Foundation of Energy
Dehydration is one of the biggest hidden causes of fatigue. Even mild dehydration can lead to sluggishness, brain fog, and low stamina.
Best Hydrating Sources:
Water (of course!)
Herbal teas (green tea, chamomile)
Coconut water
Water-rich foods (cucumber, watermelon, oranges)
Drinking enough water ensures proper digestion, nutrient absorption, and circulation—all of which are essential for energy production.
The Japanese Principle of Balanced Eating: 60-20-20
In Japanese culture, mindful eating and portion control are key to longevity and sustained energy. A well-known guideline suggests the following balance for meal consumption:
🥢 60% Food – Enough to nourish but not overburden digestion💧 20% Water – Helps with digestion and nutrient absorption🌬 20% Empty – Allows space for proper digestion and prevents overeating
Why This Approach Works
Prevents overeating and sluggish digestion
Allows proper hydration to aid metabolism
Leaves room for optimal nutrient absorption
Keeps energy levels steady rather than spiking
By following this 60-20-20 rule, you avoid post-meal fatigue, support digestion, and naturally sustain energy throughout the day.
Energy is not just about how much you eat, but also what and how you eat. Prioritizing whole, nutrient-dense foods while practicing mindful eating can help you feel more vibrant, focused, and strong throughout the day.
If you’re constantly feeling drained, take a look at your diet. Small adjustments—like eating complex carbs, healthy fats, protein, and hydrating properly—can make all the difference!
What are your favorite energy-boosting foods? Let me know in the comments! 😊🔥
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