Eating For Energy

Eating For Energy

Tired of being tired? Try these 14 foods to boost your breakfast, banish mid-day slumps and keep you going, all day long.

1. OATMEAL BREAKFAST BOWL. Oats are an excellent source of complex carbs and fiber to lessen drops in blood sugar that lead to fatigue. Eat for energy: top cooked oatmeal with a spoonful of almond butter and a handful of chia seeds for a power-packed breakfast with protein, fiber and healthy fats.

2. GREEK YOGURT. Yogurt is high in protein, to fuel your body, as well as beneficial bacteria. Eat for energy: mix plain, unsweetened Greek yogurt with thawed frozen berries and sliced almonds for a satisfying afternoon snack. 3. BAKED SWEET POTATO. Sweet potatoes are a good source of potassium, and B vitamins, which help support energy. Eat for energy: split a baked sweet potato and mix in a spoonful of honey and coconut oil for a warm, filling breakfast.

4. SPINACH SMOOTHIE. Spinach is high in iron to fight fatigue. Eat for energy: puree spinach with milk or coconut milk, bananas for potassium and cooked beets for extra iron.

5. CELERY. It has an extremely high water content— about 95 percent. Eat for energy: fill celery sticks with almond butter for an easy snack, or make an energy-boosting juice of celery, green apples and ginger. 6. GRASS-FED STEAK. Red meat is loaded with protein and B vitamins, especially B12, and it's rich in iron. And grass-fed versions have higher levels of omega-3 fats. Eat for energy: add thinly sliced grass-fed steak to a salad of spinach and avocado cubes for a hearty afternoon snack.

7. APPLES WITH CINNAMON. Apples are rich in fiber—one apple has about 17 percent of the daily value. Eat for energy: brush apple slices with coconut oil, sprinkle with cinnamon and bake till tender for a naturally sweet breakfast or mid-day snack.

9. EGGS. They’re rich in protein for sustained energy, as well as vitamin B12, which plays an important role in energy production. They’re also high in leucine, an amino acid that’s involved in the body’s production of energy. Eat for energy: bake eggs, chopped greens and cheese in muffin tins for mini-frittatas, or keep boiled eggs in the fridge for an easy, energy-boosting snack.

12. PEANUT BUTTER. Peanuts are an excellent source of tyrosine, protein and healthy fats to prevent mid-day slumps. Eat for energy: puree peanut butter, whole oats and maple syrup in a food processor, and roll into balls for easy energy bites.

11. EDAMAME. These immature soybeans are high in folate, as well as magnesium, protein and fiber: one serving has about a third of your daily needs. And they’re a good source of iron, to build red blood cells. Eat for energy: defrost frozen edamame and serve cold, right out of the pods, or toss shelled edamame with sliced scallions, cooked quinoa and olive oil.

10. CANNED SALMON. Salmon is loaded with protein and healthy fats, especially omega-3 fatty acids, which help reduce fatigue. And salmon is an excellent source of vitamin B12. Eat for energy: mix canned salmon with minced onions, celery and fullfat Greek yogurt instead of mayo for an easy sandwich spread or dip.

13. CULTURED COTTAGE CHEESE. Cottage cheese is a rich source of protein, and cultured versions also contain probiotics. Eat for energy: combine cottage cheese with mashed raspberries and blackberries, and top with almonds or chia seeds for a sweet, filling breakfast or afternoon snack. 14. HUMMUS. Chickpeas are a good source of complex carbs, protein and fiber to keep energy levels steady; the tahini and olive oil add healthy fats. Eat for energy: spread hummus and mashed avocado on wholegrain toast for a satisfying midday snack.

11. AVOCADOS. They’re rich in healthy fats and fiber, as well as B vitamins needed for cellular energy production. Eat for energy: toss avocado cubes with shredded spinach and olive oil, or make guacamole with celery sticks for dipping.