An Energy-giving Diet

You may prevent ups and downs in your energy level by eating a balanced diet that emphasizes certain nutrients. A strong intake of dietary fiber provides the type of complex carbohydrates that your body processes more slowly than sugars, for sustained energy. Maintaining a healthy blood count with elemental iron, protein and B vitamins will ensure that your cells receive the glucose and other nutrients they need via your bloodstream. To stay active, add a few healthy foods with these components to your diet.

Salmon

Easily digestible protein with less saturated fat helps your body to disperse nutrients more quickly. Salmon fits this criterion without the slow-down that can come from eating fattier meats. The American Heart Association suggests eating fish at least twice per week to improve digestion and the health of your arteries. Some species of salmon, such as sockeye, contain all eight B vitamins and benefit red blood cell production.

Black Beans

When you want to avoid both the saturated fat and cholesterol of meats and fish, choose black beans and other cooked dry beans and peas for their high protein and other nutrient content. Beans address all of your body's energy needs and keep your digestive system moving, providing the largest contributions of fiber among all palatable foods, according to the U.S. Department of Agriculture, or USDA. Significant iron and several B vitamins add to the nutrient density of a single ½-cup serving of black beans. Superior energy-giving nutrition is delivered with relatively few calories.

Shredded-wheat Cereal

Include whole-wheat cereals in your diet often for breakfast energy that will pay off all day. Among whole-grain cereals, shredded-wheat varieties offer the most protein and high fiber, according to the USDA. Adding dried fruit increases this nutritional value. Many brands of cereal also contain fortified vitamins and minerals to add to their natural B vitamin and iron content -- some offer as much as 100 percent daily values of these nutrients per suggested serving.

Nonfat Milk

Optimize the energy-giving benefits of dairy products by choosing fat-free milk to accompany your cereal and meals. Milks, cheeses and yogurts with the least saturated fat are the best for digestion and cardiovascular function. Significant protein and B vitamins join the calcium benefits for which dairy items are prized in healthy diets.

Cooked Spinach

Spinach and other leafy greens such as kale and collards represent superfoods in the energy department. Cook them for the greatest concentrations of protein, iron, fiber and B vitamins, as well as the vitamin C that naturally facilitates your body's ability to absorb iron.