In addition to providing nutrients and satiation, your diet should support healthy energy levels. Since overeating, eating too few calories and skipping meals can hinder your energy supply, aim for a balanced diet that includes meals and snacks at regular time intervals. Your sleep habits, age, activity level and physical and emotional health also affect your energy levels. If improving your lifestyle habits fails to improve your energy levels, discuss your symptoms with your doctor.
Complex Carbohydrates
Once you eat carbohydrates, they are stored in your muscles as glycogen. During physical activity, your body converts glycogen into energy. Complex carbohydrates, such as whole grains and starchy vegetables, provide more nutrients and fiber than simple carbohydrates, such as white bread and sugar. As low-glycemic foods, complex carbohydrates promote sustained blood sugar balance, satiation and energy between meals. For optimum wellness, the Dietary Guidelines for Americans recommends a diet containing 45 to 65 percent carbohydrates and selecting complex varieties most often. Examples of nutritious complex carbohydrate sources include 100 percent whole grain breads and cold cereals, old fashioned oatmeal, brown rice, wild rice, cooked barley, air-popped popcorn, quinoa, baked potatoes, sweet potatoes and butternuts squash.
Fruits and Juices
Fruit provides significant amounts of vitamins, minerals and antioxidants. Fresh fruits and fruit juices also promote hydration, which is important in maintaining positive energy levels. Fruits and fruit juices are considered simple carbohydrates, because they provide energy and digest quickly. They differ from processed forms of simple carbohydrates, such as candy and soft drinks, however, because of their rich nutritional benefits. The University of Missouri extension program recommends fruits and fruit juices as healthy energy-enhancing snacks before exercise and as healthy meal components after physical activity. If you carry excess body weight or prefer longer-lasting energy and fullness between meals, choose whole fruits over juices most often. Consume a variety of fresh, dried, canned or frozen fruit, without added sweeteners, regularly for maximum nutritional benefits.
Healthy Fats
Dietary fats contribute to brain function, nutrient absorption, skin health and food texture. Fats also provide energy for low and moderate-intensity exercise. Since a low-fat diet, or consuming a diet containing less than 20 percent fat, can hinder your wellness and energy levels, the American Dietetic Association recommends aiming for a diet that consists of 20 to 35 percent fat. Choose healthy, unsaturated fat sources, such as nuts, seeds, olive oil, canola oil and avocados, most often. Fatty fish, such as salmon, albacore tuna, herring, mackerel, sardines, lake trout and flounder, provide healthy omega-3 fats, which promote positive heart health and cholesterol levels and reduced inflammation. Enjoy healthy fats as parts of nutritious, balanced meals and snacks for best results.
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