How to Eat for All-Day Energy

Do you feel sluggish and exhausted during the day, constantly reaching for quick fixes like energy drinks or processed snacks? 

You may want to fuel up with something different.

Ideally, we should get our energy from nutritious sources. But with Americans sleep deprived and burning the candle at both ends, too many people are going another route. Energy drink sales have increased year after year. And those drinks are not necessarily the best option, health-wise.

It’s better to rely on healthy, unprocessed ingredients to keep us moving. When we structure our diet around these energy-rich foods, fatigue fades.


mixed nuts

Snack time? Go for mixed nuts, crudités, or cubed cheese instead of sugary treats 


Balance Makes the Difference 

The key to sustaining your energy level throughout the day is eating a balanced diet built around complex carbohydrates, healthy fats, and protein. Since these foods are rich in nutrients, vitamins, minerals, and fiber, they take longer for our body to break down. That helps to maintain consistent energy.


Choose Whole Foods 

Thereare three pillars of a healthy, balanced diet — complex carbohydrates, healthy fats, and protein. energy, and can be found in foods like avocado, nuts, and olive oil. Complex carbs (such as brown rice, rolled oats, and quinoa) are digested and slowly turned into simple sugars, which convert into energy. Healthy fats also provide energy and can be found in foods like avocado, nuts, and olive oil. Protein serves many valuable purposes, like providing cells with nutrients and building the bodily structures we need to function. Whatever protein our body doesn’t use for these processes is turned into energy. For a list of great energizing options, see EHE’s recommendations.

Carrots and hummus

Whole truth: Eat whole foods like complex carbs (carrots), healthy fats (cheese), and protein (fish)


Timing is Everything 

In addition to making sure your diet is balanced, it’s also beneficial to eat regularly throughout the day, rather than filling up with infrequent but larger meals. Eating three small- to medium-sized meals plus snacks helps to stabilize your blood sugar and provides your body with constant energy. 


Quick Swaps and Easy Habits 

If you’re looking for a few quick ways to boost your energy level, these small actions can make a huge difference.

Feel Better.
Live Better.