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Ditch the Coffee and Try These Energy-Rich Foods Instead

Posted on 10/11/2018

Ditch The Coffee And Try These Energy Rich Foods Blog Post

Coffee and other types of caffeine can limit success with weight loss and overall health, especially when you start to tally up the empty calories of the added cream, sugar, flavorings and other add-ins that essentially create calorie-laden “meals in a cup.” But, so many of us find it hard to start the day without a cup of Joe. No worries, you can still get that energy boost and do so naturally and safely but do so without coffee or coffee-like beverages.

In order to naturally boost energy in the morning without coffee, it is important to keep blood sugars stable, stay hydrated and never allow yourself to get ravenous. Protein, fiber, healthy fat, antioxidants and long-lasting carbohydrates are key to a healthy morning energy boost…all without the caffeine found in coffee! So say good-bye to #butfirstcoffee and hello to these 6 energy-rich foods for your morning pick me up!

Energy-Rich Foods for Your Morning Pick Me Up


Protein in the morning is essential for sustained energy all day long! And eggs are one of the most bioavailable sources of protein, which means that our bodies absorb the protein from eggs better than other protein sources. They are also full of enzymes and hormones to feel energized throughout the morning.

Chewing Gum

Instead of nodding off during a mid-morning meeting, eat a small piece of candy or pop a piece of gum. One study found chewing gum can increase alertness and improve mood.

Lemon Water

Citrus fruits, like lemons and limes, are rich in Vitamin C, which can boost our body's immune system. Lemon is considered a stimulating scent, and one study showed it improved subjects' moods and energy levels. The simplest way to get a boost, ever! Adding lemon to water transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy. Hydration in general is key for a mood boost. In fact, a 2012 study found that women who were mildly dehydrated reported feeling fatigued.


Eating raw and unsalted almonds, which are a good source of healthy fats and protein help to balance blood sugar levels and keep energy levels up throughout the day. Almonds are also high in magnesium, which plays a key role in converting sugar to energy. They are also filled with fiber and protein to stave off hunger. Keep a bag of almonds or mix them into trail mix and have them handy to stay energetic all day long.


This ancient grain is best known for being one of the only plant foods that supplies complete proteins. It is rich in complex carbohydrates and protein. It is a highly nutritious grain that keeps you full and energized well into your next meal. It makes a great breakfast when substituted for oatmeal as a nice, warm and hearty breakfast


We should all aim to consume two or more servings of fruit each day. Blueberries are satisfying berries filled with vitamins and minerals that provide a healthy dose of carbohydrates to keep energy levels high all day long.

Looking for more healthy living tips? Check out our Healthy Beat videos or our Healthy Eating Blog! Not only is Seattle Sutton's Healthy Eating dedicated to providing meal plans for healthy eating, we offer common sense advice for living a longer, healthier life.

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Rene Ficek, RDN, CDE

Grew up in the food industry and took that love of healthy eating to earn her degree in nutrition. She has worked as a registered dietitian for 6 years and has been with SSHE since 2013, providing nutrition analysis and meal planning. Her special interests in weight management and diabetes, helps patients manage their weight and health conditions. She enjoys an active lifestyle, as well as time in the kitchen. Rene’s favorite SSHE meal is the Thai Noodle Salad.

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