It should come as no surprise that the best "energy foods" include fresh fruits and vegetables as well as whole grain choices.

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We encounter a never-ending stream of products that claim to be energy foods. Energy drinks, energy bars, candy, and processed snacks fill grocery and convenience store shelves everywhere, always promising to provide a delicious jolt of energy.

The problem with many of these products is that the boost of energy relies on refined grains, sugar, and caffeine. While these choices can provide a quick energy spike, they also lead to an eventual crash, which may leave you feeling lethargic and fatigued. Also, people who are sensitive to blood sugar spikes or caffeine may feel slightly nauseated, jittery, or shaky.

Processed foods, including juice drinks, crackers, cookies, or chips, often result in a roller-coaster energy level throughout the day. Typically, they also provide a lot of calories and sugar while coming up short in important minerals and vitamins.

Whole Foods, More Energy

For sustained energy, it’s wiser to choose foods that provide a balance of complex carbohydrates, proteins, and fats. These foods break down more slowly, so instead of an energy spike followed by a crash, you can enjoy a continuous supply of energy.

For example, old-fashioned oatmeal topped with ground flaxseed, chia seeds, almonds or walnuts, and fresh fruit provides a good balance of whole grains, complex carbohydrates, fiber, protein, and healthy fat. This meal will keep you feeling full and energetic for many more hours than a slice of white bread with jam or a toaster pastry.

It’s important, too, to combine high-fiber, complex carbohydrates (particularly from whole grains like oatmeal, quinoa, and brown rice) and vegetables and fruits with protein and healthy fats.

Fuel Up Frequently

Eating smaller meals and snacks throughout the day can stabilize your blood sugar, provide constant energy, and increase your metabolism. Switching from three larger meals a day to three smaller meals and two small snacks can help you sustain your energy in a healthy way.

It’s not uncommon for us to overeat at our standard mealtimes and, shortly after, begin feeling lethargic. By opting for smaller-portion meals and enjoying a healthy snack (see sidebar below) in between meals can help you avoid up-and-down energy levels.

Another tip nutrition experts offer: Stay well-hydrated by drinking eight glasses of water each day. Dehydration is known to cause fatigue.

If you choose processed, sugary, or refined foods often, you may be setting yourself up for a vicious cycle of energy highs and lows. Fueling your body with whole, unprocessed foods not only provides you with many more vitamins, minerals and antioxidants, but also gives you more sustained energy to power your day.

For further reading, see these University Health News posts:

• “Natural Energy Boosters: Keep These Snacks Close By“
• “8 Energy-Boosting Foods to Keep You Alert“
• “Looking for an Energy Boost? Focus on These Four Strategies“