Eating a healthy diet at regular intervals can help maintain and boost our energy levels. The American Dietetic Association reports that carbohydrates, healthy fats and proteins provides your body with energy to properly function. Factors such as sleep patterns, caloric intake and dietary regimen can affect your energy levels. However, eating certain foods can boost your energy levels by providing you with essential nutrients.
Wanuts and Almonds
According to "Fitness Magazine," walnuts and almonds can supply extra energy as they contain rich amounts of healthy unsaturated fats, which enables you to remain full for longer amounts of time. They also contain selenium, fiber omega-3 fatty acids and vitamin E -- nutrients that keep your body functioning at optimal levels. Other unsaturated fat food sources include canola oil, olive oil, soybeans, nuts, tuna and salmon.
Protein
Adjusting your diet to include more protein-based foods can help boost energy levels. Protein food sources provide your body with fuel to repair and build tissues. Your body does not store extra protein -- it is converted to fat or burned for energy. Protein is commonly found in fish, lean red meat, beans, nuts, poultry, soy milk, yogurt, milk, cheese and tofu. Consuming 6 oz. of protein food sources regularly can provide you with enough protein to elevate your energy levels.
Caffeine
Caffeinated beverages like coffee can increase energy levels. Caffeine is also found in tea, chocolate, carbonated drinks and energy drinks. According to the University of Missouri, caffeine increases your alertness, stimulates the nervous system and gives you a temporary energy boost. Caffeine effects can vary depending on weight, age and caffeine sensitivity. However, consuming more than 5 cups or 500 mg daily may cause dizziness, jitters, disrupted sleep patterns, anxiety and headaches.
Fruits
Fresh fruits such as bananas, strawberries, blueberries, blackberries, oranges, apples and pineapples can provide energy boosts. Fruits are rich in water, fiber, minerals and vitamins. Fruits also contain simple carbohydrates, which are natural sugars, according to the Centers for Disease Control and Prevention. Simple carbohydrates are routinely broken down by your digestive system into glucose and converted into energy. The University of Missouri reports that fruits and fruit juices are beneficial sources of energy boosting foods prior to exercising. Increase your energy levels before participating in strenuous activities such as running or jogging by drinking a glass of fruit juice or eating a serving of fruit.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- University of Missouri Extension: Energy Rich Foods for Athletes
- Center for Disease Control and Prevention: Carbohydrates
- American Academy of Orthopedic Surgeons: Sports Nutrition
- American Dietetic Association: Eat right for endurance
- Fitness: 11 Energy-Boosting Snacks
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