Want More Energy? Say Yes To These Foods



Written by: Karen Azeez

Whether you have a hard time getting started in the morning, feel sluggish at 2pm or drag yourself home at the end of the work day, you know how difficult it is to deal with life when your energy is sagging. Your brain’s computer seems frozen, every task seems monumental and you fantasize about crawling under your desk for a short nap.

If you’re like so many of us, you probably grab a cup of tea or coffee or maybe even an energy drink to give yourself a quick boost. But caffeinated and sugary drinks can leave you jittery and lead to steep energy crashes later in the day.

So, what can you do to give your body the fuel it needs to get through the day and stay awake, alert and productive?

The answer is simple: eat your favorite healthy foods. Our bodies are machines that need fuel to run properly. When we replace proper fuel with junk like sugary snacks and drinks, it shuts down.

But it’s simple to keep your favorite machine (you!) running like a Maserati. Just feed it at least two delicious and healthy foods (listed below) each day. It’s easy – just add or swap one – or more – of these nutrition powerhouses into your daily meals and soon you will feel energized throughout the entire day.

Here are some ideas to get you started:


Oats: Eat some warm and satisfying oatmeal at breakfast, which can help stabilize blood sugar all day. Good oatmeal contains high fiber and protein content.

Blueberries: Add these to your oatmeal and now you’re giving yourself the gift of antioxidants that combat free radicals, which can injure cells and lead to fatigue. The natural healthy carbs in blueberries will give you a slow and steady energy stream.

Goji Berries: Get bored of blueberries in your cereal or smoothie? Swap them out for this superfood, which has been shown to improve blood flow and alertness.


Turkey: If your lunch-time sammy has 3 oz of lean turkey, you’ll get enough B vitamins to help metabolize food into energy and tyrosine to keep you more alert.

Avocado: Top that turkey sandwich with half an avocado and the fatty acids will lower inflammation linked to fatigue-causing conditions.

Afternoon Snack

Almonds: Instead of turning to the vending machine, keep a bag of raw, unsalted almonds in your desk. Just an ounce or so of almonds gives you a dose of magnesium, which helps convert sugar to energy. Protein and fiber also provide you with enough energy to get through the afternoon without the typical caffeine crash.


Salmon: Grill or roast a piece of wild-caught salmon to add a hefty dose of protein to your dinner, which will speed metabolism and increase your energy to help you enjoy your evening instead of slumping in front of the TV all night.

Quinoa: Just ½ cup on the side for dinner gives you high quality protein to aid in muscle repair and post-workout recovery.

Lentils: Or opt for this high fiber and selenium rich side dish that will help regulate blood sugar levels and enhance your mood.

Kale: Rounding out your healthy dinner with a hefty serving of kale gives you even more energy from its high content of fiber and antioxidants.

Don’t forget to drink lots of water (dehydration often masks itself as fatigue) and get at least seven hours of sleep each night too. With these foods, some proper rest and hydration, you’ll be ready to conquer the world every day!


Karen Azeez
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Karen Azeez

Health Coach, Wellness Expert and Freelance Writer at Well Beings
Karen Azeez is a health coach, wellness expert and freelance writer. Karen helps busy men and women incorporate simple lifestyle changes into their daily routine to address issues such as weight gain, insomnia, stress and digestion problems. Karen enjoys cooking healthy meals, hiking with her husband and border collie and watching way too many TV shows about wedding dress shopping.
Karen Azeez
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