Best energy-boosting foods

Keep fresh fruit on hand for a healthy and quick boost of energy.

Maybe it's Monday afternoon and you're already exhausted but still have work to do. You think to yourself, "How am I going to make it through the rest of this week without falling asleep at my desk?"

Instead of overdoing it on coffee and fueling up on simple carbs like bagels, which give you a bit of energy before leaving you more tired than you started, fill up on healthy foods that give you long-lasting fuel to make it through the day energized and with your eyes open.

Here are the best energy-boosting foods and snacks to keep your energy levels high:

Water
It seems overly simple, but it's important to stay hydrated. H2O is valuable for every part of the body – from brain function to digestion. Things like coffee and alcohol can dehydrate you, and dehydration often leads to fatigue and a feeling of sluggishness. Add some lemon and mint to your water for an extra kick.

Nuts
Almonds, walnuts and others are a great on-the-go snack. They pack in protein, healthy omega-3 fats, fiber, magnesium, potassium, and vitamins E and B. Omega-3s provide energy to organs and muscles, and the protein in nuts is great for a boost. Almonds are an especially good choice because they contain iron, which can help maintain your energy levels. Just make sure to eat nuts in moderation – one handful should do the trick! You can keep a bag of trail mix or mixed nuts in your desk or purse for when you're feeling tired.

Whole grains
Rather than eating bagels, white bread or crackers made from refined white flour, opt instead for whole grains, which are full of complex carbs. Carbohydrates give our bodies 60 percent of the energy we need, making them essential; however, it's important to choose the right carbs. Whole grains take more time to digest, making you feel more full longer. Plus, they contain a whole host of minerals and vitamins that don't cause us to crash like refined carbs do.

Fermented veggies
It's a good bet that you won't be too comfortable snacking on just kimchi or cabbage during lunch time. But if you happen to have lunch at a Korean joint, get something with a side of kimchi. Or if you're in a deli, order something that comes with sauerkraut. These healthy fermented foods help your body maintain energy because they're packed with probiotics, which help the gut work more efficiently and need less energy to do the work of digestion.

Dark chocolate
Treat yourself to a moderate portion of dark chocolate in the afternoon. Besides being delicious and packed with antioxidants, dark chocolate also has theobromine – a natural stimulant that boosts both your mood and energy levels.

Fresh fruit
Fresh fruits like apples, pears, bananas, berries – you name it! – have vitamins, minerals and fiber. They give you a boost of energy from the natural sugars and good carbs.

Quick tips to keep energy high
Maintain your energy levels throughout the day with these easy tips:

  • Smaller meals are better when it comes to having lunch. Research has shown that people who eat larger lunches have less energy just a few hours later. This is likely because eating increases blood sugar and can interrupt your circadian rhythm.
  • It's better to eat small meals, but frequently. Rather than three meals per day, opt for up to seven or eight micro-meals. Our brains need a steady supply of nutrients, as they produce very few energy reserves on their own.
  • Try not to drink caffeine after 2 p.m., which can interrupt your sleep, creating a vicious cycle.
  • Limit your alcohol consumption. It's especially advised to avoid alcohol at lunch so you have energy later.

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