Many factors contribute to your energy levels. Exhaustion can stem from emotional stress, sleep deficiencies, eating poorly and various medical conditions. While foods won't "cure" energy deficits or lethargy associated with these factors, they may help improve your energy levels and help prevent exhaustion from worsening. Staying properly hydrated and consuming meals and/or snacks at regular time intervals is also important. For best results, seek specified guidance from a qualified health care professional.
Whole Grains
Whole grains contain all nutrient-rich components of the grain. As a result, they provide more vitamins, minerals, fiber and protein than refined grains, such as white flour. Starting your day with a carbohydrate-containing breakfast is an important means of managing tiredness and fatigue, according to an October 2003 "Psychology Today." While many foods provide carbohydrates, the energy derived from complex sources, such as whole grains, tends to last longer than processed varieties. To reap energy-boosting benefits of whole grains, incorporate foods such as 100 percent whole grain breads, cereals and pasta, brown rice, wild rice, pearled barley and air-popped popcorn into healthy, balanced meals routinely.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants -- nutrients that help protect your body from infections and disease that can trigger or exacerbate tiredness and fatigue. Like whole grains, fruits and vegetables provide valuable amounts of glucose -- your body's primary energy source. Since fruits and vegetables digest faster than starches -- such as bread, you may experience quicker-released energy after eating them. The University of Missouri Extension program recommends fresh fruit and pure juices as useful, nutritious energy enhancers. They also provide healthy alternatives to sugary sweets that may cause your blood sugar to spike and later "crash." Fruits and vegetables particularly rich in nutrients and fiber, which helps ensure longer-lasting energy, include berries, citrus fruits, leafy greens, broccoli, Brussels sprouts, sweet potatoes and winter squash.
Lean Meats
Meats, such as ground beef, steak, pork, chicken and turkey, provide valuable amounts of protein that promote blood sugar balance and positive brain function, and nutrients, such as iron. Iron allows your blood to carry oxygen throughout your body, according to "Psychology Today." Without it, you're likely to experience exhaustion, mental confusion and fatigue. Women are particularly prone to iron deficiency. Since high-fat meats contain saturated fat, which may damage cardiovascular health, consume lean varieties such as skinless white-meat poultry and extra-lean ground beef most often.
Low-Fat Dairy Products
Dairy products, such as cottage cheese, yogurt and milk also provide significant amounts of protein and nutrients, such as calcium and vitamin D. Unlike meats, dairy products provide the additional benefits of glucose. Snacks that contain balanced amounts of glucose and protein can help prevent daytime energy drops, according an Oprah article published in Aug. 2010. In the article, dietitian Molly Kellogg recommends stocking the refrigerator at your work place and/or home with balanced snacks, such as low-fat yogurt or cottage cheese, for improved, lasting energy. For added benefits, top yogurt and cottage cheese with fresh, colorful fruit or whole grain granola. To prevent excessive saturated fat intake, choose low-fat dairy products most often.
