No, coffee is not on the list. Photo: Brian Hagiwara/Getty Images There’s nothing like an energy crash to throw your day for a loop. This can be especially frustrating when you have things to do and places to be—or if you’re just trying to stay awake during the dark afternoons of winter. It may be tempting to grab a caffeinated drink and hope for the best, but it’s not your only option. Food can fuel your body and reduce hunger , so long as you pick the right foods. Ahead, find the best foods for energy, and learn how they can help you power through the day, according to dietitians. Maddie Pasquariello , MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie
Dena Champion , MS, RDN, CSO, LD, CNSC is a registered dietitian at The Ohio State University Wexner Medical Center.
How Nutrition Affects Energy
First, a quick science lesson: “Most of the calories in any food or beverage provide your body with fuel,” explains Maddie Pasquariello, MS, RDN. Your body’s ability to efficiently use that fuel—and the type of energy you receive from that food—depends on the balance of macronutrients and fiber in the food, along with its caloric content.
Macronutrients are nutrients that provide your body with energy. They include carbohydrates , protein , and fat, and we need them in large amounts (thus the name macro nutrients). “Carbs tend to be the primary fuel source for most people, as they’re the most quickly metabolized and easily accessible source of energy,” says Pasquariello. But protein and fat also contain calories, so they provide some energy. Additionally, all three macronutrients increase satiety and reduce hunger, ultimately staving off the fatigue that comes with an empty stomach.
12 Fruits and Vegetables That Are High in Iron to Add to Your Diet, According to RDs 5 Best Foods for Energy
Need an energy boost? Try one (or more) of these five foods to avoid that dreaded afternoon slump.
01 of 05 Oats
Getty Images “ Oats are an energy-boosting staple and a great food […]
Feeling Sluggish? Try One of These 5 Foods for an Instant Energy Boost
