TOP 10 FOODS to include in your diet for energy boosting

Eating a well-balanced diet is really important to ensure you have enough energy to get through the busy day. Often as busy mums we put ourselves last and skip meals or snack on sugary treats thinking they’ll give us an energy boost.

What we really need to do is take a few minutes each week to prepare a healthy eating meal plan so we can eat healthier meals more often and less processed foods, leading to more energy, naturally.

There are several nutrients in food that provide us with energy. The most prevalent being iron and B vitamins.

When we lack iron in the diet, we cannot make enough red blood cells. Without sufficient oxygen in the body, we can become fatigued.

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TOP 10 FOODS to include in your diet for energy boosting

The following foods are ideal to include in your weekly meal plans for a healthy, natural dose of energy:


Eggs are a nutrient-rich source of high-quality protein and provide several B vitamins required for the production of energy in the body, such as thiamine, riboflavin, folate, B12 and B6.


Oats are a great start to the day, as they provide plenty of complex carbohydrates to provide enough energy to last most of the day.

Banana Oats Vanilla Smoothie

Did you know oats also make delicious and nutritious add-ins to your Healthy Mummy Smoothie? Oats can help you keep fuller for longer, aid digestion AND give a little thickness to your go-to-smoothie. Tempted to try oats in your smoothie? Try this Banana Oats and Vanilla Smoothie (pictured above) recipe.

Breastfeeding mamas you may interested in our Coconut, Banana and Oat Lactation Smoothie – check it out here.


Cheese is high in vitamin B2 that is involved in converting energy from food for use by the body.

4.Cacoa Nibs

Cacao nibs and cacao/cocoa powder provide antioxidants to boost our brain neurotransmitters, offering a quick energy boost.


Beef is high in haem iron. This is the easiest form of iron to absorb and will help oxygenate the blood to provide moderate amounts of energy.


Apples are high in vitamins, minerals and good carbs, which give us rapid absorbing energy.

Apple and Cranberry Oat Cookies

There are so many recipes you can make using crunchy, delicious apples! For instance these Apple and cranberry oat cookies (pictured above) are only 92 calories and full fibre, making them a great healthy snack. For a delicious dinner option, check out our Family friendly apple and walnut pork roast.


Barley is an excellent choice for promoting energy. It contains a range of B vitamins such as B1 (thiamin), B2 (riboflavin), B5 (pantothenic acid), vitamin B6 and folate, all of which assist in the conversion of food to energy.

8.Baby Spinach

Baby spinach is high in iron. When we lack iron it can affect how efficiently our bodies use energy.

Super Greens Energy Balls

Another great way to squeeze in a quick dose of iron is by sipping on our Energy Boosting SUPER GREENS (or creating healthy treats with them like these 75 Calorie Super Greens Energy Balls).

Our Super Greens contain more IRON than 12 cups of Spinach AND 56 x more Vitamin B12 than a beef steak! Learn more about the nutritional benefits of our Super Greens HERE.


Bananas are high in fibre, therefore they will help to eliminate toxins and give us more energy.

One yellow ripe banana on rose quartz background


Eggplants are a good source of dietary fibre for bowel health, and B vitamins to boost energy levels.

Here’s another great way to BOOST YOUR ENERGY LEVELS

Another great way to BOOST your energy levels is by joining our NOVEMBER – 28 Day Weight Loss Challenge. Our November Challenge is our ENERGY BOOSTING CHALLENGE. That means, our meal plans will be loaded with recipes to not only help you lose weight, but feel energised!

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Our Challenge entails:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To find out more on the 28 Day Weight Loss Challenge click here.

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Amazing Challenge Results

“I’ve lost a lot of weight with The Healthy Mummy. But that’s not the great part about it,” says Cicily. “It’s not the number on the scales that makes me happy…it’s walking past a mirror and not hating what I see!”

Cicily has lost 42 kilograms following the 28 Day Weight Loss Challenges and says “I’ve completely transformed my life and that honestly still shocks me. I can lose weight and still eat chocolate, burgers, pizza etc. I’ve just learnt to do it in a healthy way by following the 28 Day Weight Loss Challenge.” 

Cicily Goodwin 8_9

Mum-of-four Mel says, “14 kg gone. The Healthy Mummy has transformed my life, more than just physically too.”


Ash says, “Same dress……. that’s the only thing in common with these pictures. 25kg lost. Completely different woman on the inside now. Nothing, absolutely nothing will feel as amazing as those inside feels.”


Samara says, “18 months of the Healthy Mummy 28 Day Weight Loss Challenges and products …. and 17kgs GONE FOREVER!”

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For more 28 Day Weight Loss Challenge success stories, click here.

written by:

The Healthy Mummy

We have an amazing team of 10 writers at the Healthy Mummy that are all dedicated to getting you the best stories, information and content.