Blog20: World Food Day: October16

World Food Day is celebrated every year across the world on 16^th October. It’s an annual celebration in the honor of the founding date of the Food and Agriculture Organization launched by the United Nations in the year 1945.

On this day, we look at fuel-filled foods and get ideas for quick and easy energizing snacks you can make yourself.

1.  WHOLE GRAINS have not been refined and contain all parts of the seed; including the bran, germ and endosperm. Whole grains contain more protein and fiber than refined grains, and are a primary source of energy for the body. They help slow the process of digestion and increase feelings of fullness during long days of work.

2. DARK CHOCOLATE is made from cocoa beans, the higher concentration of cocoa beans, the greater the nutritional benefit. If you are craving something sweet, a small piece of dark chocolate has been shown to improve mood and enhance brain function.

3. EGGS are high protein food, making them an "eggcellent" snack for any time of day. Prepare them scrambled, poached, fried or hard-boiled.

4. Every cell in our body relies on WATER to survive. Dehydration can lead to feelings of sluggishness and fatigue. Make an effort to carry a water bottle daily, and drink more water.

5. One serving of POPCORN is approximately 3 cups air-popped! No wonder this food is some dietitian’s favorite snack. Popcorn is an excellent source of whole grains and fiber and helps increase satiety.

6. NUTS can be a great snack packed with nutrients to promote energy. Most nuts like almonds, walnuts and cashews are known for their high calories and abundance of proteins, carbs and healthy fats. These nutrients can provide you with a slow release of energy during the day. Nuts can help increase energy production and decrease tiredness.

7. GREEN TEA is famous for its long list of health benefits. It has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation. Green tea can be a good energy booster for physical activity because it can decrease fatigue by increasing the breakdown of fat and the release of the hormone norepinephrine.

8. If you’re in need of a quick pick-me-up, FRESH FRUIT is the snack for you. Loaded with natural sugars, fruit helps control your blood sugar, boost your energy and satisfy your sweet tooth.

9. ORANGES are famous for their high vitamin C content. Oranges contain antioxidant compounds that can provide protection from oxidative stress. Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may be able to help decrease fatigue.

10. AVOCADOS are one of the best brain foods. They contain monounsaturated fats, which help stimulate healthy blood flow to the brain. Try spreading mashed avocado on whole grain toast for a quick and easy energizing breakfast.

11. OATMEAL is a whole-grain cereal that could provide you with long-lasting energy. It contains beta-glucon, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood. Furthermore, oats are rich in vitamins and minerals that help the energy production process. These include B vitamins, iron and manganese. The combination of all these nutrients makes oatmeal a perfect food for sustained energy release.

12. FATTY FISH such as salmon and tuna are called “brain foods” because of their omega-3 nutrient composition. Omega-3’s are a heart healthy fat that has been proven to boost energy, improve mood and increase cognitive function.

13. YOGURT is an excellent snack to fuel up your day. The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Additionally, yogurt is packed with protein, which helps slow down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood. Moreover, yogurt contains great amounts of vitamins B2 and B12, which are involved in cellular functions. They aid the formation of the molecule ATP, which your cells use for fuel.

14. COFFEE might be the first food you’d think to consume when you’re looking for a boost of energy. It’s rich in caffeine. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system. In consequence, the production of epinephrine increases. This hormone stimulates the body and brain. Even though coffee only provides two calories per cup, its stimulatory effects on the body can make you feel alert and focused.

15.  Just one serving of PEANUT BUTTER provides nearly 8 grams of protein! Nut butters make a great spread on morning toast, or taste great dipped in vegetables for an afternoon snack. Nut butters are a low glycemic index food, meaning they help prevent blood sugar from spiking.

"On World Food Day, we must promise ourselves to never waste food… as an initiative and contribution to save food for those who are hungry…. Let us make a big difference with our small actions…. Wishing you a Warm and Happy World Food Day."

THANK YOU!!