- Choose lean meats and fish for the most energy. If you add a source of protein to each meal you eat, you'll feel satisfied longer and have more energy between meals. Choose chicken breasts, lean beef and fish fillets. Prepare these items without a lot of added fat or salt. You can use herbs for extra flavor, and bake or grill the items instead of frying. For an alternate source of protein when you snack, try a small handful of sunflower seeds or nuts such as almonds. They offer sustained energy as well as heart-healthy fats that leave you feeling satisfied.
- Many vegetables and fruits are good for energy levels. Eating a large salad at lunch can fill you up without leaving you feeling bloated. Greens are loaded with B vitamins as well as iron and magnesium. Fruits are sweet, but since the sugars are natural and have fiber and a good amount of vitamin C, they are a good choice for snacks or light desserts. Or puree them with milk or yogurt for nutritious smoothies.
- Whole grains, such as whole wheat bread and pasta and brown rice, can increase your energy because they are full of fiber, vitamins and minerals. They leave you feeling fuller longer than white processed breads and grains. For breakfast, try a whole grain cereal or quick-cooking (not instant) oatmeal for an energy boost that last through the morning. Whole grains can be important for snacks as well because the carbohydrates give you energy that your body uses easily. Snack on half of a whole wheat pita filled with vegetables or whole grain crackers with hummus.
- Coffee can increase your energy, but it is best consumed in the morning so it doesn't interfere with your sleep at night. The best beverage throughout the day is water. Most people don't drink enough, and tiredness can often be attributed to mild dehydration. For an alternative beverage in the afternoon, try green tea. It can give you an energy boost but doesn't have so much caffeine that it interferes with sleep. It is also very high in antioxidants.
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