One of the sole reasons your body requires food is for energy. If you eat too little or skip meals, you're likely to feel low in the energy department. Overeating, particularly fatty or low-nutrient foods, can also hurt your energy supply. Additional important factors include healthy sleep habits, managing stress and regular exercise. Although people's specific dietary needs vary, eating a well-balanced diet can help ensure that your nutrient and energy needs are met. Particular foods may provide exceptional energy-boosting benefits.
Fruits and Vegetables
Fruits and vegetables are nutritious sources of carbohydrates -- your body's main dietary source of energy. Optimizing your nutrient intake by eating more servings of fruits and vegetables can positively impact your moods, brain function and energy, according to dietitian and contributing writer for "Today's Dietitian" Dina Aronson. Particularly nutritious varieties include berries, citrus fruits, tomatoes, kiwi, cantaloupe, bell peppers, leafy greens, spinach, Brussels sprouts, pumpkin and squash. Incorporate a variety of colorful fruits and vegetables into your eating routine for the broadest nutrient benefits.
Whole Grains
The more energy you expend, the more carbohydrates your body requires. If resistance-training athletes, for example, who expend significant amounts of energy, consume fewer than 2.3 g of carbohydrates per pound of body weight, they run the risk of early fatigue and injuries, according to the American Dietetic Association. Their bodies may also use protein for fuel instead of carbohydrates, which can lead to reduced athletic performance and lean body mass. Whole grains are rich sources of carbohydrates, vitamins, minerals and fiber. Because they have a lesser impact on your blood sugar levels than refined grains, whole grains promote longer-lasting energy and fullness between meals. Nutritious examples include oats, barley, brown rice, wild rice, quinoa and air-popped popcorn.
Walnuts and Flaxseeds
Walnuts and flaxseeds are top plant sources of omega-3 fatty acids -- essential fats that play an important role in brain function, heart-health and, potentially, your moods. Improved brain function, particularly related to your moods, is linked with feeling energized, according to Aronson. And consuming too few omega-3 fatty acids, as many Americans do, can cause fatigue, mood swings and depression. As healthy fat sources, walnuts and flaxseeds also provide fuel for low-to-moderate physical activity. Consume walnuts and flaxseeds on their own or as nutritious additions to other foods, such as yogurt, smoothies, cereals and baked goods, routinely for best results.
Low-Fat Dairy or Soy Products
Low-fat dairy and soy products provide rich amounts of calcium and protein, which promotes blood sugar balance and appetite control. Low-fat milk is also a nutritious source of carbohydrates. Choose low-fat milk or soy milk in place of sugary juices and soft drinks, which are lower in nutrients and more likely to offset your blood sugar levels. Aronson recommends pairing dairy or soy-based yogurt with natural granola for an energizing snack. Additional nutritious options include steamed soybeans, steamed or baked tofu, no-sugar-added pudding, reduced-fat cottage cheese and fruit smoothies prepared with low-fat or soy milk.
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