Four high-energy foods for MEN

Guys, here's what your diet must include in order to keep your energy levels up through the day.

If you're suffering from tiredness and flagging energy levels, here are four foods that will work wonders.

Whole grains

Men should snack on whole grain breads, cereals (fibre-rich), pasta (whole wheat), brown rice, oatmeal and barley for energy and weight management.

Whole grains contain protein and fibre which help control blood sugar levels, as both the nutrients help regulate the speed of digestion by moving food at the right pace through our digestive tract. This, in turn, maintains and sustains energy levels.

Get a valuable dose of daily sugar from nutrient dense fruits and vegetables. Ideally men should get at least three to five servings fruits and vegetables.

The ADA recommends that men consume at least 2.5 cups of vegetables and two cups of fruit per day for energy and antioxidants, which support a strong immune system and prostate health.

A healthy immune system helps guard against infections and diseases, many of which cause fatigue and lethargy, so men should eat antioxidant-rich berries, cherries, citrus fruits, tomatoes, broccoli, sweet potatoes, bell peppers and leafy greens.

Choose whole fruits and vegetables over sweetened canned or dried fruit and juices, which may offset your blood sugar levels.

Low-fat milk and yoghurt are valuable sources of glucose and protein, which help ensure that your energy lasts.

Dairy products also provide heart-healthy alternatives to saturated fat-rich protein sources such as whole milk, high-fat cheese and red meat.

The rich vitamin B-12 content of dairy products may help restore energy levels if you have a deficiency (more common among older men).

Add low-fat milk to your whole grain breakfast cereal, or snack on yoghurt in place of high-fat ice cream or candy. A fruit smoothie prepared with low-fat milk or yoghurt provides a portable, energising snack option.

Nuts and seeds provide protein and heart-healthy unsaturated fat. Fats provide energy for low to moderate-intensity exercise and the more active you are, the more fat your body requires.

While the fat-forms in processed snacks, red meat and fried foods are linked with high cholesterol, inflammation and heart disease, the unsaturated fats in nuts and seeds promote cardiovascular health.

Natural fats in nuts and seeds help your body absorb fat-soluble nutrients, such as vitamins D and K.

Snack on raw almonds, trail mix or sunflower seeds or top whole grain bread with almond or peanut butter for increased energy between meals.