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Foods you should eat

There are many healthy options that help the body get enough energy to last throughout the day.

1- oats

No more than 166 calories per cup of oats. Oats are rich in many vitamins and minerals, and if some fruits are added to them, they provide a complete healthy meal.

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2- Popcorn

Popcorn is a useful and energizing snack, thanks to its carbohydrates and fibre. Also, each cup of popcorn contains no more than 31 calories.

3- dark chocolate

The antioxidants in cocoa provide many health benefits, as well as boosting mental energy and mood. A 30-gram piece of dark chocolate contains 153 calories.

4- brown rice

Brown rice helps convert carbohydrates and proteins in the body into energy because it contains a high percentage of manganese. The fiber in brown rice also helps in regulating blood sugar levels, which contributes to maintaining stable energy levels throughout the day. Each cup of rice provides 218 calories.

5- Hummus

Nutrition experts recommend eating a meal consisting of chickpeas, sesame seeds, oil and lemon to get a good source of energy, noting that each tablespoon of chickpeas contains 27 calories.

6- Lentils

Each cup of lentils provides 230 calories. And the combination of protein, complex carbohydrates and fiber, which is obtained from eating half a cup of cooked lentils, gives great energy, especially as it is rich in folate, iron, manganese and zinc.”

7- Watermelon

Watermelon is one of the most important fruits in the summer, as it contains approximately 91% water and 46 calories per cup of watermelon cubes. Watermelon is useful in overcoming any fatigue as a result of dehydration, and its components of natural sugars, fiber and antioxidants give the body energy.

8- Strawberry

Each cup of strawberries provides 46 calories, as does watermelon. Vitamin C and antioxidants in strawberries help fight infections in the body, and overcome the feeling of fatigue and tiredness.

9- apples

Apples provide the perfect blend of natural sugars, fiber and high in antioxidants. Research has shown that antioxidants help slow down the digestion of carbohydrates, thus releasing energy over a longer period of time. You can get about 95 calories from each medium apple.

10- Banana

Bananas contain 105 calories per medium-sized fruit. It is a snack rich in carbohydrates, vitamin B6, vitamin C and potassium, all of which help increase energy

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