Foods that boost energy

Make your own healthy trail mix for a long-lasting burst of energy.

If it's 3 p.m. on and you're trying to power through the last few hours of work, it can be tempting to grab another coffee. While caffeine is definitely an energy booster, it isn't always the best choice. You should also avoid candy and other simple sugars – they can give you a quick spurt of energy because they're converted more quickly, but they aren't the healthiest options and can leave you feeling tired later. The best option is to eat foods that give you a sustained energy reserve and are healthy to boot. When you need a boost, skip the coffee, cake and candy and go for one of these healthy snacks instead:

  • Edamame: One cup of edamame has 8 grams of fiber, 15 grams of carbohydrates and 17 grams of protein, making it an excellent energy-boosting snack.
  • Trail mix: Make your own trail mix with various dried fruits, seeds and nuts. That way, you can avoid the oils and sugars that are sometimes added to store-bought mixes. Some good options to include are almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, goji berries, raisins and dried cherries. The fats and oils in nuts provide a lot of energy, not to mention protein, and the fiber in all of the ingredients slows down the release of glucose to give you longer-lasting energy.
  • Whole grain cereal: The high amount of fiber in whole grains means you'll have more energy during the day as it slows the release of glucose. For a tasty, healthy snack, layer your cereal with plain Greek yogurt and berries for a parfait that's probably easier to eat at work than a bowl of cereal and milk. 
  • Lentils: If you have very low iron in your body, you might frequently feel exhausted. For people with low iron levels – or anyone, really – lentils are an excellent option because 1 cup provides nearly 80 percent of your necessary daily iron intake. Iron carries oxygen through the body, which is vital in staying energized. Vitamin C maximizes your body's iron absorption, so try eating your lentils with red or green bell peppers, which are rich in vitamin C.
  • Eggs: Egg yolks have been given a bad reputation, but they're rich in B-vitamins, which help convert food into energy, and also vitamin D, another important nutrient. Egg yolks do have saturated fat and cholesterol, but eating just one per day is fine. Bring a hard-boiled egg to work for a boost of energy and vitamin-fueled protein.
  • Water: Staying hydrated is very important and has much to do with your energy levels. Because water transports all the nutrients in our blood and gets rid of waste, it's important for metabolizing our food and keeping us energized and refreshed. Keep a refillable water bottle on your desk at work so it's always in your line of sight. Staying hydrated by drinking plenty of water – typically 8 to 10 cups per day – is the basis for keeping energy levels high.

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