While drinking caffeine or eating sugary foods may make you feel energized for a short time, their effects are usually limited. Energy Diet foods with healthy carbohydrates, proteins and fats will regulate your blood sugar levels and help you to maintain even energy levels throughout the day.
Water
While water technically is not a food and does not contain carbohydrates, proteins or fat, it does play a major role in your energy levels. Dehydration can limit you both physically and mentally, having a negative effect on muscle function, your body's ability to control its own temperature and even circulation.
The average person needs to drink at least 6 glasses of water per day, measuring 8 oz. each. Those who frequently exercise generally need more. Carry a water bottle with you and refill it as often as possible. As your body re-hydrates, you'll begin to feel energized.
Fruits
Fruits contain a number of components essential to proper body function. Apricots, cantaloupe, kiwi and bananas contain potassium, fructose, fiber, vitamins and minerals. Potassium acts as an electrolyte that allows your muscles and nerves to function properly. The natural fructose found in fruit is essential for proper liver function. Eating fruit throughout the day will boost your energy levels, says the website Askmen.com.
Vegetables
Vegetables, especially green vegetables, tend to be low in calorie content while providing fiber. High volume foods with low calorie contents give you the ability to eat more, so you feel satisfied. Foods high in fiber will stay in your stomach longer and will ensure that you have plenty of energy throughout the day. Try to include greens such as asparagus, zucchini, broccoli and green beans in your daily diet.
Quinoa
Quinoa counts as both a protein and complex carbohydrate and is one of the few plant-based grains labeled as a complete protein. Quinoa also contains fiber, iron, calcium, potassium and magnesium. All of these nutrients will fill your stomach, digest slowly and contribute to hydration and proper muscle function. Quinoa can be prepared as a side dish in place of rice, can be added to salad or stir fry and can be used as an additive in baked foods.
Lean Protein
Lean protein sources are better than high-fat proteins. A good source of protein will have at least 5g of protein per serving while high protein sources will have at least 10g. High protein meals will help you to feel full longer, especially because protein takes longer to digest than most other foods. Examples of lean protein sources include dark meat chicken without the skin, dark meat turkey without the skin, lean beef, veal, pork tenderloin, low fat cheese, salmon and swordfish.
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