What Foods Generate Energy?

Healthy eating is energizing. Nothing makes a person feel more sluggish than skipping breakfast and gobbling a value menu lunch. Avoid overeating in general; and in particular, avoid eating too many calories at once. It makes your body sluggish because it's working so hard on the digestion process. Instead, eat frequently: Three modest meals and two 100- to 200-calorie snacks will keep your body fueled and energized.

Fruit

Fruit is the perfect energy-boosting snack, writes FitnessMagazine.com, because one serving usually contains right around 100 calories. Berries, melons and bananas are packed with nutrients and complex carbohydrates that provide quick energy. Apples are a wonderful choice because they are nutritious, portable and fiber-rich, which helps prevent an afternoon sugar crash. For variation, try raisins, dried apricots or dried cranberries. Just remember to be mindful of their serving sizes and sugar content.

Protein

Eat breakfast foods and snacks loaded with low-fat proteins. They maintain boosted energy levels because they digest slowly. Low-fat, low-sugar yogurt is a wonderful choice. Be creative, and make fruit smoothies or milkshakes. Blend low-fat chocolate milk, peanut butter and protein powder for a fast, energy-rich snack. Lunch meat wraps are another great option. Wrap low-fat turkey or chicken, lettuce and roasted red peppers in a whole-grain tortilla.

Nuts

Including snacks in your daily routine allows your body's energy levels to remain steady, thereby avoiding energy slumps. Choose single-ingredient, unprocessed foods that are high in nutrients. Nuts are a wonderful example because they are loaded with good, natural fats. Make a trail mix filled with your favorite nuts and seeds. Sprinkle it with sea salt and spices. Pack snack bags that limit you to one palm-sized serving.

Liquids

Our bodies need water to carry out normal functions efficiently. Even mild dehydration can zap your energy and cause fatigue. Daily fluid recommendations differ, depending on everything from a person's health to where he lives. As a general rule, MayoClinic.com recommends 13 cups of fluid per day for men and 9 cups of fluid per day for women. Staying ahead of your thirst will keep you energized and productive.