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High Energy Foods for Alertness Throughout the Day
Posted by Rebecca Thomas on 3/2/2012

Healthy Eating

In the busy world of modern society, it is easy to end up a little short on energy. When the body is running on very low energy levels, the day can drag on and feel like hours when only a few minutes have passed. Fortunately, it is possible to fight low energy levels by eating foods that promote energy throughout the day. We're not just talking about nutrition for high-endurance athletes and the world's strongest men. Nutrition is for the businessman and businesswoman who are trying to eat great and feel great throughout the day. Nutrition is especially important when exercising as well, and any professional looking to maintain a tone physique

Whole Grain Carbohydrates

Whole grain carbohydrates are a vital part of maintaining energy throughout the day. While carbohydrates have been given a bad reputation in weight loss diets, the fact is that whole grain carbohydrate sources are some of the best at providing the body with high energy levels throughout the day. The way whole grain carbohydrates provide energy is by helping to stabilize the blood sugar. Unlike highly processed sugars and white flour, whole grain carbohydrate foods break down slowly and provide a boost of energy as it breaks down for several hours. It is a complex carbohydrate that takes the body more time to break into a useable form, which means that it keeps the blood sugar levels even and keeps the body running without the crash of sugar. A wide range of foods can contain whole grains. The most common options include:
  • Whole grain bread
  • Cereal
  • Old fashioned oats
  • Whole wheat pasta


Nuts are another food that helps the body effectively use energy. Nuts of all types are high in protein and full of healthy fats that can help stave off hunger as a snack while providing the body with nutrients it needs for energy. The aspect that makes nuts stand out from many other foods includes the high level of magnesium. Magnesium is a nutrient that is vital to helping the body naturally break down foods for energy. When magnesium levels are low, the body cannot use energy as efficiently. The nuts that are best for increasing energy levels include:
  • Hazelnuts
  • Cashews
  • Almonds

Lean Meats

While many heavy meats are known to cause sleepiness due to the high fat content, the lean meats are vital to providing the body with energy. Beyond simply providing carbohydrates, the body also requires protein for optimal energy levels throughout the day. Lean meat sources are able to provide the body with necessary protein to get through the day while also containing vitamin B12 and tyrosine. Tyrosine is a vital amino acid that helps improve mental alertness by increasing dopamine and nor epinephrine levels in the brain. Though vitamin B12 does not actually have an immediate impact on the energy, it helps the body fight insomnia that can contribute to lack of energy in the day. Lean mean sources that are ideal when seeking high protein and low fat content include:
  • Chicken
  • Turkey
  • Lean cuts of beef


Foods that are full of fiber are useful in helping stabilize energy throughout the day. Fiber is a vital element in maintaining energy because it naturally slows down the digestive processes so that the body is able to properly break down foods that contain carbohydrates. Increasing fiber intake can help improve energy levels throughout the day due to the stabilization factor involved in digestion. It makes the energy levels more consistent. Foods that are high in fiber include:

  • Beans
  • Legumes
  • Fruits
  • Vegetables

Leafy Green Vegetables

Leafy green vegetables are a natural way to help maintain the overall health of the body. Beyond simply helping the body, it also provides energy when combined with other healthy food choices. Leafy greens have two main elements that help with energy: iron and folate. Iron is a necessity to prevent anemia. When the body does not have enough iron, fatigue often follows. Folate is a necessary element of preventing depression, which also leads to fatigue and lack of energy. By ensuring the diet has plenty of leafy greens, it is possible to prevent fatigue causing conditions. Leafy greens that contain iron and folate include:

  • Romaine lettuce
  • Spinach
  • Mustard greens


While water might not seem like it should boost energy throughout the day, the fact is that Woman Runningdehydration leads to fatigue. Water does not contain calories, but it does make up the vast majority of the human body. Without water, the body is not able to function properly and thus loses energy. Specific individuals will require a different amount of water to stave off dehydration, but a general rule that applies to most individuals is to try drinking at least 64 ounces of water a day. During hot weather or while exercising, adding more water to the day is usually recommended. Maintaining energy throughout the day requires eating a healthy diet that promotes energy and fights fatigue. With the right combination of foods, it is possible to stay healthy and energetic.

Rebecca Thomas is a freelance writer and well-being expert. She always tries to make her research relevant for professionals who want to stay healthy and financially stable. She also helps people find the best health insurance rates from quality health insurance companies.
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