Eating For Energy
By Susan Hansen, Extension Educator,
Improve your walking program by eating healthy, energy-rich foods. Choose foods with complex carbohydrates and fiber to provide energy before the walk, during the walk and after the walk.
Avoid eating a large meal right before starting a walk. Allow time for the food to begin the digestion process. On the other hand, donít walk on an empty stomach. Instead, eat a light snack of the foods listed below or other foods with complex carbohydrates. Sugar is a simple carbohydrate and will give you quick energy but little else so stay away from candy, cookies, cakes and soda pop when looking for energy sources.
Try FRESH FRUITS such as an apple, orange, banana, pear, peach, kiwi.
Or, FRESH VEGETABLES such as carrots or peas.
Consider eating WHOLE GRAINS either alone or with a protein. Examples include:
C Bowl of cereal with lowfat milk
C Crackers and peanut butter
C Small bowl of popcorn
C Slice of toast
If you will be walking for over an hour, consider taking a small snack with you. The same
is true if you walk to a location (for example, the park or an athletic event) where you may spend
one to three hours before walking home.
After your walk, you may need a light snack as well, depending on how long you walked,
the intensity of the walk and when the next meal is scheduled.
Remember to include water. While water does not provide energy, it is vital to our body
and its functions. Drink water before and after your walk. Taking a water bottle with you is a
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