IWhen you’re preparing to go back to school or office (or when you just find yourself back to routine after a, um, wonderfully structureless summer), there is one very important ingredient you need: energy.

But as much as you like coffee, it probably shouldn’t be the only thing getting you through your busy schedule this fall. Registered nutritionist Melissa Rifkin, RD agrees.

“It’s important to differentiate between short-term energy peaks and long-term energy,” says Rifkin. “You can feel a quick burst of energy after consuming caffeine or a high-sugar food. This energy boost may be welcome, but it is often short-lived and leads to a fairly rapid and noticeable loss of energy within a few hours. . “

The secret of long term energy to help you juggle all those things? Eat a balanced diet with ultra-nourishing ingredients. “For more energy, every meal should contain a combination of carbohydrates, fat, protein and other products,” says Rifkin. “This nutritional balance promotes more steady blood sugar levels, which can result in more sustained energy levels, rather than the energy peaks and troughs often associated with caffeine and refined sugars.”

To help you identify some of the easy-to-replenish ingredients you’d like to have on hand this fall, we partnered with Simple Mills to ask Rifkin for their information on some of the best foods to energize you this season and your best, low-stress, high-energy life all year round.

Read on to find some of the best foods for energy that you can easily have on hand in your pantry.

Almond flour

Almonds are a take-away MVP snack for a reason: Rifkin notes that they are a source of fiber, vitamin E, and unsaturated fats (the good kind), which makes them filling, so even a handful will help you keep track between activities. Also, because they’re high in protein (about seven grams per quarter cup) and loaded with B vitamins (which help convert nutrients into energy), they can help with that sustained boost.

Almond flour gives you many of these benefits, which is why it’s the main ingredient in Simple Mills almond flour crackers, crispy biscuits, and soft-baked bars. Keep a box of each in your pantry and you’ll have plenty of options (besides that handful of almonds) for a nutritious snack on the go.

Sunflower seeds

The small but fine sunflower seeds provide vitamins and minerals such as iron, B6 and magnesium as well as a balanced ratio of fat, protein and fiber – a nutrient that promotes digestion and a feeling of satiety, says Rifkin.

“Fibrous foods like Simple Mills crackers [which contain sunflower seeds], Oatmeal, and popcorn are foods that help you feel full and satisfied between meals, “says.” One of my snacks tips for energy is to always combine a source of carbohydrates with a fat or protein. This contributes to a more stable blood sugar and thus more sustained energy. For example dip [crackers] Enjoy with avocado or with a slice of cheese. “

coconut

“Coconut contains some unique properties … because of the unique form of fat in coconut called medium chain triglycerides, or MCT,” says Rifkin. “This MCT fat is digested and absorbed differently than most other forms of fat and is therefore able to provide a more immediate form of energy.”

With so many different coconut shapes (flakes, flour, oil, sugar) you have a choice of how to use this energizing power. It’s also one of the ingredients in Simple Mills Crunchy Cookies so you can collect that energy and please your sweet tooth too.

flax

Flax is known as a “super seed,” says Rifkin, and it’s easy to see why: “Flax is a source of heart-healthy omega-3 fat that is believed to reduce inflammation and promote brain health,” she explains. “Flax also contains lignans, which have antioxidant properties that promote healthy cells throughout the body.”

Healthy cells = cells that are better equipped to use energy efficiently, which is why flax is one of the best energy foods. Flax is a key ingredient in Simple Mills’ nut and seed meal mix, which serves as the base in their crackers, cookies, and bars so you can get your daily dose of flax at snack time.

Chia seeds

“One of the uniquely beneficial aspects of chia seeds is their ability to absorb water,” says Rifkin. “So when you ingest chia seeds and fluids, the chia seeds that are processed by your digestive tract increase in volume and promote a feeling of fullness and satiety.”

If you’re not a fan of chia pudding or adding seeds to your oatmeal, try Simple Mills Soft Baked Bars (which come in flavors like Dark Chocolate Almond, Spiced Carrot Cake, and Nutty Banana Bread) which have chia in their seeds use and seed meal mixture. Keep them in your glove compartment, handbag, gym bag, or back pocket (okay, anywhere) so that hang-ups and energy surges never stop you from hitting your groove and hastening your fall.

Picture above: Simple Mills / W + G Creative