Numerous factors contribute to your energy levels, including your sleep habits, age, emotional stress level and physical health. Your dietary habits also factor in. If you consume too few or excessive amounts of calories, for example, your energy levels are likely to plummet. Greasy foods and foods rich in added sugars may lead to lethargy. To improve your energy and physical health, aim for a healthy, balanced diet that includes meals and snacks at regular time intervals.
Whole Grains
Carbohydrates provide glucose, your body's primary energy source. While all carbohydrate-containing foods stimulate energy production, complex varieties, such as whole grains, provide more nutrients, fiber and protein than refined sources, such as white bread and sweets. Whole grains are also low-glycemic, meaning they have a positive impact on your blood sugar levels. Replacing refined carbohydrate sources with low-glycemic foods may reduce the release of the hormone insulin in your body and lead to heightened energy, according to dietitian and contributing writer for "Today's Dietitian" Dina Aronson. Whole grains also promote positive digestive health, appetite control and heart-health. Examples of nutritious, energy-boosting whole grain foods include 100 percent whole grain breads, pasta and cold cereals, old fashioned oatmeal, barley soup, wild rice, brown rice and air-popped popcorn.
Fruit
Fruits are additional energy-boosting foods that digest more quickly than whole grains. As a result, you may feel the energy benefits shortly after consumption. Since the energy reaped from fruit may not last as long as energy derived from whole grains, consider coupling fruit with slower-digesting foods for longer lasting energy. MayoClinic.com recommends incorporating fruit into balanced breakfast meals daily for improved energy and athletic performance. For example, top whole grain hot or cold cereal with fresh fruit or blend mixed berries and banana slices with yogurt or low-fat milk for an energy-boosting smoothie. Fresh and dried fruit, preferably unsweetened, provide nutritious portable energy-enhancing snacks. For lasting energy, enjoy low-fat string cheese or nuts with fresh or dried fruit. Pure fruit juices, canned fruit stored in natural juice, apple sauce and all-fruit frozen bars may provide similar benefits.
Healthy Fats
Healthy fats, such as nuts, seeds, avocados and plant-based oils, promote positive heart health and nutrient absorption and enhance the taste and texture of foods. Healthy fats also play a vital roll in energy production, according to the American Dietetic Association, particularly for use in long-lasting, low to moderate intensity exercise. Aronson recommends using healthy fats to create nutritious snack combinations, such as low-fat or soy-based yogurt topped with granola, air-popped popcorn tossed in olive oil or fresh fruit slices dipped in natural almond or peanut butter. Healthy fat sources, such as avocado slices, nuts and olive oil-based salad dressing provide nutritious alternatives to high-fat cheeses, mayonnaise and high-fat creamy salad dressings, foods high in saturated fat, on salads and sandwiches.
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