Foods That Give You Lasting Energy

Instead of taking supplements and energy shot-type products, it's possible to get lasting energy from eating the right foods. Not only is it more healthful to use natural food to boost your energy, but it's less expensive than most of the alternatives.

Complex Carbs

• Whole grains are full of fiber and they also contain antioxidants. These types of foods are complex carbohydrates, and they slow down the body's breakdown and intake of sugar. Whole grain foods include bread (which will be marked as "whole grain"), and certain pastas and rices. Pasta is even eaten by many athletes before games to provide them with energy, and it's low in fat, sodium and calories. Oatmeal is another source of soluble fiber that provides lasting energy and is a healthy snack choice.

Nuts and Legumes

• One of the most nutritious nuts is the almond. You can eat just a handful of almonds whenever you need energy, and eating 2 oz. of almonds a day can increase your intake of magnesium and vitamin E, which are essential nutrients.
  Beans can also help you regain energy, and they are easy to incorporate into your daily diet. Aside from eating them by themselves, they can be added to salads, soups, burritos and made into dips. In addition to giving you energy, beans contain a significant amount of protein, fiber and minerals.

Meats and Dairy

• While many meats are high in protein, salmon is also heart-healthy, has a high amount of omega-3 fats and B vitamins. Eating a lunch containing salmon can provide an energy boost to get you through the rest of the day.
  Yogurt is a food that provides energy and is convenient. It comes in a wide range of flavors, is fairly inexpensive and is low in fat. If you don't like eating it plain, try mixing yogurt in a smoothie.

Fruit

• Orange juice is great for boosting energy, as well as providing vitamin C and helping the body absorb iron.
  Bananas provide energy and nutrients in the form of potassium. For those who work in an office setting and sit at a desk for the majority of the day, eating a banana can also help prevent muscle stiffness.
  Another easy way to boost your energy is by eating dried fruit. Not only is this a convenient, portable snack, but it is low in fat. To get the most out of your dried fruit, try and find an organic brand or find a brand that does not contain sulfur dioxide which can increase the risk of asthma.