Foods to Boost Your Energy

You need loads of energy to get through your day. When you feel like slacking or low on energy, you most likely need to get some nutrient-dense foods in your system. Here are some foods that will give you a healthy boost of lasting energy without the crash!


  1. Oatmeal Oatmeal is one of the easiest and most delicious meals ever. Oatmeal contains the healthy type of carbs that are a great source of energy. They help metabolize the energy in your body by providing nutrients like vitamin B, thiamine, folate and niacin. Oatmeal is personalized energy - you can throw in whatever ingredients you like!

  2. Eggs Eggs are loaded with protein, which in addition to being great muscle food, can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested. Also, eggs are rich in B vitamins and an amino acid called Leucine, which breakdown foods and fats to produce energy. You can use eggs however you like. You can make an omelet, scramble them up, or simply hard-boil them.

  3. Brown Rice Brown rice is actually very nutritious. Unlike white rice, it is less processed and retains more nutritional value in the form of fiber, vitamins and minerals. One cup of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy. Its low GI also regulates blood sugar levels and help you maintain steady energy levels throughout the day.

  4. Sweet Potatoes Super versatile and delicious, sweet potatoes are a nutritious source of energy and great to include in your lunch meal preps. The combo of fiber and complex carbs means body digests them at a slow pace, which provides you with a steady supply of energy. One medium-sized sweet potato could contain approx 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and a huge 438% of the daily intake of vitamin A.

  5. Hummus This Mediterranean dish is made from various herbs, spices, and chickpeas. It also contains olive oil, lemon juice, and sesame seed paste. These ingredients provide the nutrients and healthy carbs needed to help our bodies produce energy. They also contain healthy fats and protein, which means that you will be able to store that energy for a longer period of time.

  6. Strawberries Strawberries contain natural fructose, which gives you a quick yet sustainable boost of energy. The antioxidants in strawberries may help fight fatigue and give you energy. They are also loaded with vitamin C. You can eat them raw or add them to your oatmeal, acai bowls or smoothies.

  7. Leafy Greens Mitochondria are the powerhouse of cells. Leafy greens such as spinach and kale contain nitrates that are responsible for improving the efficiency of mitochondria, helping provide energy to your cells. Also commonly fatigue is caused by iron deficiency. Leafy greens are excellent sources of iron, as well as calcium, magnesium, potassium and vitamins A, C, E and K. Additionally, they are packed with folic acid, fiber and antioxidants that provide an array of health benefits.

  8. Beets I swear beets are a super vegetable, and they are finely gaining popularity. Studies have shown that beetroot may be able to improve blood flow due to its antioxidant content and naturally occurring nitrates. This allows more oxygen delivery to tissues. This has the ability to increase energy levels, especially for athletic performance.

  9. Bananas Bananas not only provide your body with energy but also help in storing it. They make a perfect snack before you head to the gym.

  10. Apples An apple a day keeps the caffeine away. Eating apples whole provides a slow and sustained energy release due to their fiber and natural sugar content. They also have high antioxidant content, which slow down the digestion of carbs, releasing energy over a longer period of time.

  11. Fatty Fish A serving of tuna or salmon provides you with the recommended daily amount of omega-3 fatty acids and vitamin B12. Omega-3 has been shown to reduce inflammation in the brain and body, which is a common sign of fatigue. Plus the B12 works with folic acid to help iron work better in the body, which can increase energy levels.

  12. Water Hydrate, hydrate, hydrate. Drinking water is essential for all bodily functions, including energy production! Not drinking enough water may lead to dehydration, which slows body functions, leaving you feeling sluggish and tired. Drink regularly throughout the day, beginning first thing in the morning!


Try adding some of these foods to your diet to boost your energy levels and power up your body’s performance!


If fatigue is a big problem for you to the point where you're struggling to find energy most of the day, I suggest you consult a healthcare professional. I can certainly work with you to help identify the root cause and suggest dietary and lifestyle adjustments to support increased natural energy.


Schedule a Free Discovery Call with me here



With love & smiles,





www.smileandeat.com