HelloFresh and Jamie Oliver see eye-to-eye when it comes to the importance of physical activity and the power of food to fuel an active lifestyle.

Home cooking is the name of the game here at HelloFresh and one of the many reasons we partnered with Jamie Oliver. That being said, we also both realize that nutritious food is just one component in the larger recipe for health and wellness. Remaining active through various forms of physical activity is just as important.

The Centers for Disease Control and Prevention (CDC) suggests that adults get 30 minutes of moderately vigorous physical activity five times a week. However, Jamie and his nutrition team understand that this is far easier said than done; many of us lead sedentary lives by sitting at desks, looking at TV screens, and traveling in cars or by public transportation.

For encouragement to get moving, we turned to our in-house dietitian and CrossFit enthusiast, Rebecca. According to her, “many people exercise as a way to manage their weight, but regular physical activity also improves the parts of your body that no one sees, like the heart, brain, and other organs. In addition, it relieves stress, improves mental sharpness, and even helps fight depression.”

Real, home-cooked food is the best way to fuel an active lifestyle. That’s why we’ve put together a list of four tips to eat for sustained energy.

1. Whatever you do, don’t skip breakfast!

After sleeping for 6-8 hours, your blood sugar is low and your muscles (and brain!) don’t work as well. By eating breakfast, you’ll replenish the gap between fasting and eating and load up on all the energy you need for the active day ahead.

Aim for a combination of:

• Healthy fats (avocado and nut butters)
• Lean protein (eggs, Greek yogurt, and beans)
• Whole grain carbs (steel cut oats and whole wheat bread)
• Colorful fruits and veggies (berries, citrus, bananas, apples, tomatoes, spinach, fresh herbs, etc.)

Recently, in support of Jamie’s Food Revolution, we tried out his “DIY oaty fruity cereal” that’s loaded with dried fruit, nuts, seeds, and cinnamon. Not only is it delicious, but it can be prepared in advance and stored in an airtight container for up to four weeks. And the best part? It’s portable for those breakfast-on-the-go kind of mornings.    

2. Eat the rainbow 

Nutrient-dense foods like fruits and vegetables are high in fiber and full of vitamins, minerals, antioxidants, and phytochemicals to keep you performing at your best. Keep in mind, though, that it’s not just the green ones that are good for you. Different colors provide the body with the different nutrients it needs to stay strong and healthy.

To sneak in more color, try our Crispy Chickpea Bowl with Israeli Couscous and Roasted Herbed Veggies.

3. Take a close look at the labels to steer clear of added sugar

Some things to keep in mind when reading the fine print…

• Just because you don’t see the word “sugar” doesn’t mean it’s not in there. Sugar can go by many names, such as sucrose, fructose, dextrose, lactose, corn syrup, and fruit juice concentrate.
• Just because a product is low fat doesn’t mean it’s healthy! These products often contain high levels of sugar or sodium to compensate for flavor.
• Avoid foods with sugar in the first three ingredients.
• Aim for no more than 2.5 grams of added sugar per 100 calories. For women, limit added sugars to 25 grams/day (six teaspoons). For men, limit to 38 grams/day (nine teaspoons).  

Just because you’re eschewing added sugar and artificial sweeteners doesn’t mean you can’t eat anything sweet! Instead, opt for fresh fruit. It’s naturally sweet and contains a hefty amount of fiber to slow down the release of sugar into the bloodstream for sustained energy throughout a workout. It’s also the perfect post-workout snack. 

Check out our nifty guide so you know exactly when your favorite fruits are perfectly ripe and ready to eat.

4. Stay hydrated

Food isn’t the only way to fuel your physical activity; liquids are just as important. But be warned: not all drinks are created equal. Fizzy drinks, energy drinks, and juices with added sugar are full of empty calories that don’t properly hydrate you. Instead, opt for the tried-and-true H2O. After all, our bodies are made up of 60% water, which means we need to down eight glasses a day to make up for what’s lost daily.   

To jazz it up a bit, try our beautiful infused water combinations.