Eating for energy: 7 ways to boost your daily nutrition

In today’s fast-paced world, feeling tired and sluggish is all too common. Whether you're juggling work, school, family, or personal tasks, your energy can feel like it’s empty. But the secret to keeping energy might be simpler than you think: it's all about the food you eat.

Our bodies require specific nutrients to maintain high energy levels throughout the day. Choosing the right types of food can make all the difference. Continue reading to help improve your diet for all-day energy.

1. Focus on whole foods

An energy-boosting diet starts with whole, nutritious foods. Highly processed foods are often filled with sugar, unhealthy fats, and additives. They leave you feeling sluggish, especially after the first sugar rush wears off. Instead, focus on:

• Fruits and vegetables: Packed with fiber, vitamins, and minerals, fruits and veggies help your body function optimally. They combat inflammation and support healthy digestion, which are essential for energy.
• Whole grains: Brown rice, quinoa, oats, and whole wheat provide complex carbohydrates that release energy slowly, stopping the energy dips that come from eating refined carbs.
• Lean proteins: Choose lean meats like chicken, turkey, and fish, or plant-based proteins such as beans, lentils, tofu, and quinoa. Protein helps to stabilize blood sugar levels and keeps you feeling fuller for longer.

2. Embrace healthy fats

Not all fats are created equal. While trans fats and saturated fats can zap your energy and impact your metabolism, healthy fats from sources like avocado, nuts, seeds, and fatty fish (like salmon) are essential for keeping your energy levels up. These fats have omega-3 fatty acids, which are important for brain function, reducing inflammation, and maintaining energy.

If you’re looking to boost brain power and mental energy, think about adding more omega-3 rich foods into your diet, like chia seeds, flaxseeds, walnuts, and fish like sardines, mackerel, and anchovies. Check out more healthy habits that can lead to a healthier you.

3. Choose natural sweeteners

While sugar can give you a quick burst of energy, it can be followed by an energy crash, leaving you feeling worse than before. Instead of refined sugars choose natural sweeteners that give a more stable energy release. Raw honey, maple syrup, and coconut sugar are other choices that satisfy your sweet tooth while offering nutrients like antioxidants and minerals.

Also, whole fruits, especially those lower in sugar like apples, berries, and pears, offer a naturally sweet boost that’s packed with fiber, which helps balance blood sugar levels.

4. Stay hydrated

Dehydration, when your body doesn’t have enough fluids like water, can make you feel tired. Even mild dehydration can cause a drop in energy, leading to tiredness, headaches, and difficulty thinking. It’s important to drink water regularly throughout the day to stay energized. Try to drink at least eight, 8-ounce glasses of water daily, but you may need more based on your job or activity level.

In addition to plain water, consider drinking herbal teas or adding lemon, cucumber, or mint to water to boost its flavor.

5. Balance your blood sugar

Maintaining blood sugar levels throughout the day is key to keeping your energy up. Sudden spikes and crashes from eating refined carbs, sugary snacks, or skipping meals can leave you feeling drained and “hangry.”

To balance blood sugar, combine protein, healthy fats, and fiber-rich carbs in meals and snacks. For example, instead of having just a banana, pair it with a handful of almonds or a spoonful of peanut butter to slow the absorption of sugar. This combo can help maintain energy levels and stop the dreaded “crash.”

6. Eat small, frequent meals

While a big breakfast, lunch, and dinner can be part of a healthy diet, try spacing your meals out throughout the day. Eating small, balanced meals every few hours helps keep up your energy levels without putting strain on your stomach. This can also help prevent overeating and can keep your metabolism functioning smoothly.

Snacks like yogurt with granola, a small handful of nuts, popcorn, or whole grain toast with almond butter can keep you feeling energized between meals. Stock your kitchen with nutritious and inexpensive staples.

7. Get the right vitamins and minerals

Some vitamins and minerals are important for maintaining energy:

• B-vitamins: These vitamins, especially B12 and B6, are helpful for making energy. You can find them in leafy greens, eggs, fish, poultry, and whole grains.
• Iron: Iron helps carry oxygen throughout your body, which is important for producing energy. Lean meats, beans, and spinach are great sources of iron.
• Magnesium: Known for its role in muscle function and energy production, magnesium can be found in nuts, seeds, leafy greens, and whole grains.

Energize your nutrition

Boosting your energy isn’t just about reaching for another cup of coffee or energy drink; it’s about providing your body the right types of food, hydration, and lifestyle habits. By focusing on whole foods, balancing your meals with the right nutrients, and keeping your body hydrated, you can experience more energy throughout the day.

If you're a member of Mass General Brigham Health Plan, you can sign up for Healthier You, a one-year program that offers health coaching via phone and text. Many of our plans include fitness and weight loss benefits to reimburse members for staying active and losing weight. Get reimbursed for subscriptions, programs, or activities at qualifying fitness facilities and up to six months of membership fees at a qualified weight loss program. Check your plan documents or visit the Member Portal to see which wellness benefits you qualify for.

Learn how Mass General Hospital is opening doors to healthy eating—and stay connected with @MGBHealthPlan on Instagram, LinkedIn, Facebook, and YouTube.