Foods that give you energy: What to eat and what to avoid

Foods considered complex carbs are often high in fiber and starch. These nutrients are more complex on a molecular level, which makes them more difficult for your body to break down and absorb.

That slow-moving process is ideal for maintaining a steady energy supply. Complex carbs provide lasting energy. These are the types of foods that can get you through your day.

Foods that are complex carbs include:

• Whole-grain selections, like oatmeal, brown rice and whole-wheat bread.

• Fruits, such as apples, blueberries and pears (especially when you eat the fruit skin). Bananas and oranges, too.

• Vegetables, such as sweet potatoes, asparagus, broccoli and corn.

• Leafy greens, like kale and spinach.

• Legumes, like beans and lentils.

Lean proteins - proteins take even longer to digest— which can make them valuable in the fight against fatigue. But the key is to eat leaner proteins. Eating leaner meats, like skinless chicken or fish like salmon or cod, can give you that protein boost without the tiredness,

Here are some Power-up protein choices:

• Nuts, such as almonds, pistachios and walnuts.

• Seeds, like sunflower seeds, chia seeds or pumpkin seeds.

• Plain yogurt.

• Legumes.

• Eggs.

Fluids

Being tired might be a sign that you’re thirsty.

Even mild dehydration can cause feelings of fatigue, research shows. Low fluid levels in your body force your heart to work harder, slowly but surely sapping your energy.

Caffeine:

Consuming caffeine offers a definite energy surge. But consuming caffeine has a downside, which is best summed up with this adage: What goes up, must come down.

A crash often follows a caffeine-induced energy spike. Studies show that excessive sleepiness can be a byproduct of drinking caffeinated beverages once the effect wears off.

Caffeine can also make sleeping more difficult — particularly if you get that jolt later in the day. That can eventually take a toll on your energy levels.

The key to caffeine is moderation. If you need instant energy, caffeine can get the job done. But too much of a good thing is still too much. It’s a losing battle if you always rely on caffeine for a pick-me-up.”

Simple carbs and sugars

Foods that fall in the simple carb category include:

• Processed grains, such as white bread, white pasta and white rice. These foods get stripped of the fiber and nutritional heft that slow down the digestion of their whole-grain counterparts.

• Sweet treats, like many cookies, cakes and other baked goods.

• Sugary cereals. (Get tips on picking a healthier cereal.)

• Syrupy-sweet sodas and other sweetened drinks.

• Yogurts with added fruit sweeteners.

• Candy and snacks.

Bottom line? Decisions you make every day go a long way toward determining how much energy you have. The food you eat makes a big difference, but it’s not the only part. How you live is also a factor. Regular exercise can give you more energy. Ditto for regularly getting enough sleep. Managing stress can keep you feeling chipper, too.