While fats and carbohydrates do provide energy for the body, other nutrients may make you feel more energetic. Food sources of protein, iron and any of seven B vitamins can raise your energy level by supporting the synthesis and function of red blood cells. These transport oxygen and vital compounds to the body cells, whose needs rise during physical activity. Many foods that aid in energy metabolism belong in a healthy diet to satisfy your daily requirements for dietary fiber and additional minerals and vitamins. According to the USDA Dietary Guidelines for Americans, good nutrition, not copious calories, will best satisfy your energy needs.
Milk
Milk makes a good food source for low fat energy in a healthy diet. In addition to offering significant protein, iron and some B vitamins, milk and products such as yogurt and cheese are major sources for calcium and vitamins A and D. The USDA notes that nonfat and reduced-fat milk can help you regulate your fat intake and keep to a healthy weight, for optimum energy and health.
Meats and Fish
Lean meats and fish deliver all the essential amino acids in complete proteins, as well as iron and some B vitamins. The National Institutes of Health suggests feeding your metabolism often with good nutrition from lean beef chuck or round steak, tuna and halibut. Get a mega-boost of energy from the iron in clams, poultry giblets, pork liver sausage or beef liver every once in a while to stave off iron deficiency, which can cause fatigue.
Legumes
Among legumes, only soybeans have complete proteins, the NIH points out. Other dry beans, peas and lentils contain partial proteins, which lack one or more amino acids. When combined with additional foods in a healthy diet, however, these still provide ample protein, iron and other minerals, plus some B and other vitamins, as per the USDA. Get the most iron content from 1 cup of cooked soybeans or lentils, or good nutrition from other dry beans, split peas, soymilk and soy-derived tofu.
Green Vegetables
Cooked spinach, collard greens, broccoli and kale all deliver good nutrition to satisfy many aspects of a healthy diet. Besides iron, protein and some B vitamins, for instance, spinach also contains calcium, magnesium, potassium, dietary fiber and vitamins A, C and E in one low-calorie food source.
Whole-Grain Cereal
The U.S. Centers for Disease Control and Prevention report that large amounts of dietary fiber make whole-grain cereals important energy food sources. Complex carbohydrates coexist with natural protein, iron and B vitamins, which many manufacturers enhance with supplementary vitamins and minerals. Look for enriched wheat, rice, corn oat or barley cereals with high percentages of these nutrients listed on the package.
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