The Energy Diet

The Energy Diet
5. Oats This breakfast staple, also great in chili, bread, and waffles is a complex carbohydrate that’s high in heart-healthy soluble fiber and unsaturated fat, which means it provides a steady stream of energy. They’re also packed with energizing and de-stressing B vitamins.

6. Oranges The fruit’s well-known vitamin C content aids in the production of carnitine, a molecule that helps the body burn fat for energy.

7. Nut Butters The fat and protein in nut butters provide a concentrated source of energy, plus the soluble fiber in peanuts works to control blood glucose and prevents saturated fat from entering the bloodstream. Most nuts—including peanuts, cashews, walnuts, and almonds—are loaded with the amino acid arginine, which may relax blood vessels for better blood pressure control. Look for nut butters that don’t have added sugar, which could contribute to an energy crash.

8. Salmon A great source of omega-3 fatty acids—which keep cell membranes healthy and maintain cardiovascular health by regulating blood clotting and vessel constriction—cold-water fish like salmon, herring, and scallops are also high in protein and magnesium, which aids in converting glucose (blood sugar) into energy.

9. Sea Vegetables Ounce for ounce, seaweeds like arame, dulce, and nori contain the broadest range of minerals of any food, plus the B vitamins pantothenic acid and riboflavin your body needs to produce energy.

10. Yogurt This creamy treat is an excellent source of energizing protein and B vitamins—which are critical to converting nutrients into energy and reducing stress and anxiety—including vitamin B12, which fights fatigue by building strong, healthy red blood cells. If you want added flavor in a yogurt, look for those sweetened with honey or real fruit.

A morning or afternoon snack keeps blood sugar from spiking and dipping. Teitelbaum also suggests a high-protein snack just before bedtime to keep your blood-sugar levels from crashing while you sleep, which may wake you up.
Granola with nuts and dried fruit mixed with yogurt
►Apple slices with cheddar cheese
►Whole-grain crackers and hummus
►Tuna fish on a whole wheat cracker
►Whole wheat bagel with nut butter and a banana

Want all-day energy? Eat enough of what you need at every meal. This checklist will help you do that.
COMPLEX CARBOHYDRATES that are high in fiber (like oats, brown rice, and other whole grains) are absorbed more slowly and sustain you for longer periods. They also help keep blood sugar levels stable, evening out energy highs and lows, and preventing you from overeating later in the day.
PROTEIN (soy, lean meats, nuts) helps regulate the release of energy throughout the day. “Protein takes a long time to turn into glucose, providing a steady release of energy into your body,” says Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic! (Penguin/ Avery 2007).
"GOOD" FATS (cold-water fish, olive oil, eggs) are concentrated sources of energy. “A 2002 Danish study showed that the monounsaturated fatty acids (MUFA) in nut butters help curb your appetite so you don’t overeat, which helps keep you from feeling weighed down,” says Heather Zwickey, Ph.D., of the National College of Natural Medicine.