Highest Energy Foods

Trying to keep up in this fast-paced world can lead you to coffee, caffeinated drinks, powders and potions that promise high energy, but leave you crashing by afternoon. Nature has provided foods that give energy, taste great, have numerous health benefits and require little preparation. Fuel your body with a steady and balanced supply of healthful foods all day for maximum energy. Eat six smaller meals, or three down-sized meals with three snacks. This will give you more energy, brain clarity and stamina.

Carbohydrates

• Carbohydrates are your body's preferred form of fuel because they can be quickly converted for energy. There are two groups of carbohydrates, simple and complex. Simple carbohydrates give you an immediate boost of energy; however, it will only last for a short time. Simple carbs are found in many cereals, snack foods, soft drinks, breads and white flour pasta. For longer-lasting energy, choose complex carbohydrates such as potatoes, oats, bulgar, rice, lentils, beans and whole-grain wraps, crackers, bread and pasta.

Protein and Fats

• Protein is an excellent source of slow-burning energy. Think beyond low-fat meats to fish, dairy, seeds and nuts. Maximize nutrients and minimize your carbon footprint by shopping for local, organic products when available. Cheese, yogurt and eggs pack energy-boosting protein. Pick raw, unsalted and unsweetened almonds, Brazil nuts, cashews, pecans, walnuts and seeds of hemp, flax, pumpkin and sunflower, and receive a supply of good fats with the protein. Supplement with wild-caught, flash-frozen and canned fish. Serve protein along with complex carbohydrates for a super charge of long-lasting energy. Healthy choices include fresh cheese on whole-grain crackers, hummus on a brown-rice wrap, a low-fat turkey sandwich, and low-fat granola and yogurt. Just add fruits and vegetables for a well-rounded diet that will provide you with energy and stamina.

Fruits and Vegetables

• Fruits and vegetables are full of energy-boosting nutrients and some are even being referred to as "superfoods." Apples, apricots, berries such as acai and blueberries, broccoli, greens, onions, peppers, sprouts and tomatoes top the list. Additional energy foods in the produce section include artichokes, asparagus, avocado, beans, cabbage, carrots, celery, citrus fruits, cucumbers, eggplant, garlic, grapes, leeks, mushrooms, pears, turnips and squash. The key is to find what you like and make it available. Keep containers of cleaned raw or sauteed veggies in the refrigerator at eye level. Decorate with a bowl of energy-giving fruits. Not only will fruit and vegetables give you a boost of energy, they may, according to the USDA, reduce your risk for cardiovascular diseases, stroke and some cancers.