Here, we consider a host of healthy snacks. On-the-go folks should keep these options in mind when rushing in and out of a convenience store for mid-day sustenance.

Our source is the American Heart Association (AHA), so all recommendations for healthy snacks on the go are presented with cardiovascular well-being in mind. And why not? Recently issued statistics compiled by the AHA, the Centers for Disease Control and Prevention (CDC), the National Institutes of Health (NIH), and other government sources include these stark trends:

• In the U.S., the prevalence of obesity among adults (estimated using data from the National Health and Nutrition Examination Survey, or NHANES) increased from 1999-2000 through 2013-2014 from 30.5 percent to 37.7 percent
• Heart disease (including coronary heart disease, hypertension, and stroke) remains the No. 1 cause of death in the U.S.
• Coronary heart disease accounts for 1 in 7 deaths in the U.S., killing more than 366,800 people a year.
• Nearly 1 of every 3 American adults has high levels of LDL cholesterol (the “bad” kind), and about 18.7 percent of American adults have low levels of HDL cholesterol (the “good” kind).

Healthy Dining in Convenience Stores?*

People turn to convenience stores to grab on-the-go food while traveling or as the only alternative when fresh food options like grocery stores are scarce.

But can you find healthy options there? Nutritionists say it’s possible—even when faced with aisles of candy bars, salty snacks, and cheesy puffs.

It just takes a little extra time and effort.

“Whether we are traveling or find ourselves at the convenience store getting gas or grabbing food on our way to work, lots of meals are occurring outside the home, and we have to be careful and vigilant of how we are eating,” said Dr. Karen Aspry, director of the Lipid Clinic and Cardiovascular Disease Prevention Program at Lifespan health system in Rhode Island. “The bottom line is that as Americans and consumers, we should recognize that poor diets are believed to be one of the top causes of premature death in the population.”

For many, access to healthy food is a critical issue. According to the U.S. Department of Agriculture, about 39.4 million Americans live more than a mile away from a grocery store in urban areas and 10 miles away in rural areas. Of that group, the USDA estimates about 19 million people have “limited access” to grocery stores because of income and transportation. The agency has mapped thousands of communities across the country where residents live in such low-income, low-access areas.

Health researchers often have called those areas food deserts. But a recent study found it’s not so much the “desert” itself as economics in general that is linked to poor heart health. The report, in Circulation: Cardiovascular Quality and Outcomes, examined food deserts in metro Atlanta and found people there have higher rates of cardiovascular risk factors. But the researchers said the associations were mostly due to low income rather than proximity to a grocery store.

Another recent study by researchers from New York University, Stanford University, and the University of Chicago found that food-buying and eating habits might be less about geography and more about differences in income, education, and nutritional knowledge.

Whatever the reason for turning to convenience stores for food, nutritionists say there are a few ways to make sure the choices are good ones:

• Take a walk around the store. Don’t choose impulsively.
• Read labels. The yogurt might look healthy, but it also might be packed with sugar.
• Avoid the sugary drinks and the lure of the soda fountain.
• Choose water instead.

“The healthy things are sort of hidden and the junky things might be up front and glaring at you, so don’t be afraid to ask questions,” said Ilyse Schapiro, a registered dietitian with nutrition counseling practices in New York and Connecticut. “People are more health conscious. . . and places like these are trying to offer more healthy options to help customers as they are on the road.”

Hard-boiled eggs, small bags of chopped carrots, or celery with hummus and a whole apple, orange, or banana are good options.

“Choose options that are as nutrient-dense as possible, but low in salt, sugar, saturated fats, and calories,” said Linda Van Horn, a professor in the Department of Preventive Medicine and associate dean in the Feinberg School of Medicine at Northwestern University.

Nutrient-rich foods have vitamins, minerals, protein, fiber-rich whole grains, and other good-for-you ingredients. They are typically lower in calories and can help you control weight, cholesterol, and blood pressure levels.

Overall, experts recommend eating a diet based on a variety of fruits and vegetables; whole grains; low-fat dairy products; skinless poultry, fish; nuts and legumes; and non-tropical vegetable oils.

Another practical tip from Van Horn: Avoid impulsive choices while bored or tired.

“Think it through and choose a food that will help you get past the craving without resenting later what you chose.”

*Courtesy of the American Heart Association

The post Healthy Snacks on the Go: How to Make Smart Convenience Store Food Choices appeared first on University Health News.

There may be medical reasons causing your fatigue (see “Fatigue Causes: How to Tackle Both Serious Ailments and Easy Fixes“). If you’ve ruled out more serious conditions, then there may be lifestyle habits at play. As such, consider these research-supported strategies to boost your energy level throughout the day—and all week long.

How to Improve Energy Levels Tip #1: Get your magnesium.

Why magnesium? Because this important mineral factors into hundreds of biochemical reactions in your body, reactions that regulate blood glucose control, nerve function, blood pressure, bone strength, heart rhythm, metabolism, and more. According to the National Institutes of Health, magnesium “is required for energy production, oxidative phosphorylation, and glycolysis.”
So ensure that your diet has enough magnesium (see sidebar below). Just remember not to overdo it. According to NIH, “Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine. However, high doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping.”

Despite that disclaimer, make no mistake about the positive, energy-maintaining effects of magnesium. Essentially, too little magnesium makes your body work harder. During moderate activity, people with low magnesium levels in their muscles are likely to exert more energy and tire out more quickly than those who have adequate levels.

How to Improve Energy Levels Tip #2: Eat right.

Besides getting enough magnesium through your food and beverage intake, make sure that your diet, in general, is rich in foods that give energy. They can play a major role in helping you break the cycle of fatigue. Start your day with a healthy breakfast to boost your metabolism; it should include carbohydrates and protein from such sources as whole-wheat toast, peanut or almond butter, fruit with cereal or yogurt, or oatmeal flavored with nuts and raisins.

Almonds, peanuts, and cashews are among the worthy sources of foods that can boost your energy level.

Lunch and dinner menus can’t go wrong if they include such items as brown rice, sweet potato, eggs, salmon, lean meats, and a rainbow of vegetables (broccoli, carrots, peppers, and more) and fruits. Mid-morning and mid-afternoon snacks can give you a healthy boost as well; easy-to-access favorites like bananas, apples, almonds, cashews, and lean yogurt all work as energy-boosting foods. (See our posts Natural Energy Boosters? Keep These Snacks Close By and “Healthy Snacking Habits.”)

See our sidebar box below to view the National Institutes of Health’s recommendations for dietary allowance for magnesium.

How to Improve Energy Levels Tip #3: Be water-wise.

It’s a simple strategy that’s easy to take for granted: Staying hydrated is a must for anyone wondering how to improve energy levels. Dehydration is known to bring on lethargy and listlessness. A 2012 study at the University of Connecticut’s Human Performance Laboratory showed that being even slightly dehydrated alters our energy level as well as our ability to think clearly and our mood. Drinking between eight 8-ounce glasses of water per day will do the trick, so keep a fresh source of water nearby during your daily routine. Add slices of lemon, lime, or oranges for a little variety.

The color of your urine is one clue that you may not be getting enough water. When we’re well hydrated, we produce very pale urine; if it’s a dark yellow, you may not be getting enough water.

And by all means, push away the sugary sodas and juice drinks. The buzz they provide comes and goes quickly; water is far more effective in keeping us hydrated.

How to Improve Energy Levels Tip #4: Get a walking start to regular exercise.

It’s the classic “vicious circle”: You’re lacking in energy, and you know exercise will help you restore it—but you can’t find the energy to get started. Advice: Don’t think in terms of working out like a triathlete in training. (At least not yet!) If you’ve been sedentary for too long, find a 45-minute window of time every day—or at least every other day—to just walk. Start slow and work your way up to a brisk walk. If weather prohibits you from getting outside, a treadmill or stationery bike will do the trick.

A well-publicized study at the University of Georgia in 2008 dug into the idea of treating fatigue with exercise. As the New York Times reported, the research proved that “regular, low-intensity exercise may help boost energy levels in people suffering from fatigue.” And a director from the university’s lab published this pointed observation: “Exercise is a way for people to feel more energetic. There’s a scientific basis for it, and there are advantages to it compared to things like caffeine and energy drinks.”

How to Improve Energy Levels Tip #5: Sleep well.

Insomnia, sleep apnea, restless leg syndrome…. There are multiple conditions that prevent us from getting a good night’s sleep. And when we try to get by on a few hours of sleep (rather than eight or at least seven hours) for an extended stretch of time, our energy level suffers.

Lacking in energy? One solution may involve the sleep you allow yourself. If it’s less than seven hours, you likely find yourself dragging at times.

So if you find yourself lying awake in the middle of the night, or awakening suddenly several times during the night, take steps to correct the problem. Keep your bedroom uncluttered, don’t watch TV before sleeping, and don’t drink alcohol or caffeinated drinks before bed.

The National Heart, Lung, and Blood Institute (NIH) observes, “You may not notice how sleep deficiency affects your daily routine. A common myth is that people can learn to get by on little sleep with no negative effects. However, research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety.”

How to Improve Energy Levels Tip #6: Become a stress-handler.

There’s no doubt that stressful situations, anxiety, and depression can sap our energy. Being stressed or emotionally drained is known to tax our adrenal glands, which produce cortisol (the stress hormone). After an initial adrenaline rush during stressful situations, we come crashing down, exhausted.

Experts point out that every one of us will encounter stress throughout life, and the resulting symptoms can expend energy. (See our post 30 Stress Symptoms You May Recognize for a list of 30 common ones.) The key is to manage stress. A U.K. organization called the Stress Management Society notes, “The symptoms of stress act as an early warning system. They signal a developing imbalance between our energy and the demands of our life. They tell us that we are getting out of balance. If the imbalance continues or gets worse we run the risk of getting sick in the future.”

Tip No. 4 above—no surprise—goes a long way in combating stress; regular exercise is a proven defense against symptoms of stress. Likewise, staying hydrated, eating right and sleeping well combine to give you a fighting chance to handle stressful situations—and to keep your energy at a good level.

How to Improve Energy Levels Tip #7: Consult your physician.

Being overtired could be related to an illness; it’s a symptom that shows up commonly in patients who have arthritis, diabetes, heart disease, celiac disease, emphysema, bronchitis, and chronic obstructive pulmonary disease (COPD), not to mention Lyme disease, sleep apnea, depression, and a litany of other conditions.

If your fatigue feels chronic, consult your doctor, who may want to initiate testing to rule out one or more of the illnesses above, among others. If you’ve already been diagnosed with one of these conditions, consider that medications can make you feel fatigued. Your physician can review your needs to determine whether you’re taking the right dosage.

Originally published in 2016, this post is regularly updated.

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You may already adhere to a high-energy diet. But if you find yourself routinely dragging through the day, consider the five following common-sense strategies.

Energy Diet Tip #1: Build in Balance

Protein is key, and carbohydrates are natural energy boosters. You even need some fat, particularly unsaturated fat from plant sources like avocado, but don’t go crazy in any of those areas.

• Protein has four calories per gram. In a healthy diet, according to Group Health (www.ghc.org), about 12 to 20 percent of your total daily calories should come from protein. Your body needs protein for energy and can store it for use when needed (mostly by your muscles).
• Carbohydrates also have four calories per gram. Keep your carb intake steady, focusing on healthy ones; slow-digesting whole grains (like multigrain bread and brown rice), lentils, and legumes work to steady your blood sugar and insulin levels, keeping your energy level at a constant. These healthy carbs also help to keep you from feeling hungry for long stretches. And remember to back off not-so-healthy carbs: soda, juice, and sweetened beverages (more on those in a minute) as well as candy, cookies, and cake.
• Fat has nine calories per gram; in a healthy and balanced energy diet, “about 30 percent of total daily calories should come from fat,” according to Group Health. “This means eating about 50 to 80 grams of fat each day.” Limit saturated fats (found in foods—dairy and meats—that come from animals) and trans fats (found in processed foods and many fried fast foods). Instead, opt for mono-unsaturated or poly-unsaturated fats, which are liquid at room temperatures (think olive, canola, and nut oils).

Energy Diet Tip #2: Don’t Skip Meals

How often do you rush out the door in the morning with just a cup of a coffee? Not a good idea. Give yourself natural energy foods to start your day; if you don’t have time for—or don’t want—a bigger breakfast, consider an oatmeal to go, some banana slices topped with peanut butter, a yogurt with berries, or a fresh-fruit (or vegetable) smoothie. (See our post “Healthy Energy Drinks: Use These 3 Ingredients in Delicious DIY Mixes.”)

There are days when you feel like you don’t have time for lunch, but you shouldn’t deprive your body of mid-day nutrition. Typically, bypassing lunch means pigging out at dinner time… and who needs to load up on protein, carbs, and calories that late in the day?

“Skipping meals may make you feel hungrier and lead you to eat more than you normally would at your next meal,” according to the National Institutes of Health. “In particular, studies show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast.”
A study published in Journal of the American College of Cardiology features this summary: “Skipping breakfast is associated with an increased odds of prevalent noncoronary and generalized atherosclerosis independently of the presence of conventional CV risk factors.” In other words, skipping breakfast, according to research, is linked to plaque buildup in the arteries. (See also this report from CBS: “Heart Study Finds Another Reason Not to Skip Breakfast.”)

Energy Diet Tip #3: Forget the “Three Squares” Tradition

Not only should you avoid skipping breakfast or lunch, but it’s a good idea, experts say, to expand upon the classic “three square meals” custom. Make a mid-morning snack and a mid-afternoon snack part of your daily energy diet; they’ll help keep your energy level on an even keel.

For healthy choices, keep a small low-fat yogurt, a couple of whole-wheat crackers with peanut butter, veggies with hummus, or a bag of almonds, walnuts, or pistachios in your bag and replenish your body’s supply of carbs and proteins.

Energy Diet Tip #4: Hydrate Wisely

Diet and nutrition advice often focuses on food. But don’t overlook fluids. “What you drink is as important as what you eat,” the USDA advises. “Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too much fat and too many calories.”

Don’t underestimate the importance of staying hydrated. Best choice, as always: water.

One smart move for an energy diet is to drop soda—cold-turkey. A single 20-ounce bottle of Coca-Cola will put 65 grams of sugar in your body along with 240 calories from sugar, according to SugarStacks.com, while a 20-ounce Mountain Dew has 77 grams of sugar and 290 calories from sugar. Small 8-ounce cans of energy drinks like Red Bull and Rockstar give you around 30g of sugar.

Apple juice and orange juice, for the vitamins they promote, have around 25 grams of sugar in an 8-ounce bottle, as do non-diet bottles of iced tea.

And don’t be swayed into thinking that diet soda pop is “healthy”; a well-publicized study at Purdue University in 2013 found that artificially sweetened diet sodas are linked to obesity, type 2 diabetes, metabolic syndrome, and cardiovascular disease. A single can of diet soda every day, according to researchers at Purdue, “is enough to significantly increase the risk for health problems.”

So give up soft drinks and opt for water, which is more accessible, will keep you better hydrated, and will help you avoid extra calories and sugar. Oh, and don’t forget dairy; choose low-fat or fat-free milk or fortified soy milk, the USDA recommends: “Older children, teens, and adults need three cups of milk per day.”

Almond milk is a good alternative, but opt for the unsweetened and unflavored variety. It typically tastes just as good but doesn’t load you with extra sugar—and provides you with 25 percent of your daily vitamin D needs. Soy milk has more calories, typically—around 150, vs. 85 to 90 in almond milk, in an 8-ounce glass. But it does give you 7 grams of protein, vs. 1 gram in almond milk. As with almond milk, opt for unsweetened, unflavored soy milk.

Peaches and pears are among the accessible natural foods that supply you with vitamin K, among other nutrients.

Energy Diet Tip #5: Be Vitamin-Conscious, Naturally

Consider the 13 essential vitamins we need in a worthy energy diet: Are you getting the types of energy-boosting foods that provide them? Balancing your diet with the right vitamins will help keep your energy level steady. Here’s a sampling of food sources that supply each of the 13 essential vitamins:

• Vitamin A: Sweet potato, cooked carrots, dark leafy greens, squash, cantaloupe melon, sweet red peppers, tropical fruit (including mango).
• Vitamin B1/thiamin: Pork, ham, dark green leafy vegetables, fortified whole grain cereals, lentils, almonds and pecans.
• Vitamin B2/riboflavin: Milk, yogurt, cheese, fish, chicken, eggs, and asparagus, spinach and other green leafy vegetables.
• Vitamin B3/niacin: Chia seeds, sprouted beans, fortified cereals, whole wheat, legumes and peanuts, chicken, turkey, pork, and such fish as cooked yellowfin and Bluefin tuna, swordfish, mackerel, salmon, and halibut.
• Vitamin B5/pantothenic acid: Sweet potato, cauliflower, broccoli, beet greens, asparagus, turnip greens, bell peppers, cucumber, celery, chicken, turkey, salmon, beef, eggs, dried peas, lentil, mil, raspberries, pineapple, grapefruit, oranges, and tomatoes.
• Vitamin B6: Seafood, poultry, potatoes, fortified cereals, and green leafy vegetables.
• Vitamin B7/biotin: Turkey, pork, beef, mushrooms, eggs, avocados, Swiss chard, sunflower seeds, tuna, salmon, whole-wheat bread, peanut butter, almonds, bananas, and berries.
• Vitamin B9/folate: Leafy greens, all-grain breads, and all-grain rice and pasta.
• Vitamin B12: Animal foods like beef plus seafood fare like clams, mussels, crab, and “fin” fish.
• Vitamin C: Oranges, grapefruits, and citrus fruits, cantaloupes, strawberries, kiwi, papayas, tomatoes, bell peppers, Brussels sprouts, and peas.
• Vitamin D: Oily fish, cod liver oil, Portobello mushrooms, fortified cereals, eggs. (See also “Natural Food Sources of Vitamin D.”)
• Vitamin E: Raw seeds, hazelnuts, almonds, dark leafy greens like kale, turnip greens, and Swiss chard, avocados, shellfish, salmon, swordfish, herring, kiwi, blackberries, raspberries, peaches, nectarines, and apricots.
• Vitamin K: Green leafy vegetables including kale, spinach, collards, and beet greens, herbs like dried basil, parsley, and thyme, salad vegetables, pickles, soybeans, olive oil, dried fruits like blueberries, prunes, peaches, and pears.

Originally published in 2016, this post is regularly updated.

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“If you’re tired and fatigued, look for the underlying cause instead of going for caffeine or supplements,” says registered dietitian Nancee Jaffe, UCLA Digestive Health and Nutrition Clinic.

Figuring out what depletes your energy can be very obvious, or it can take some investigation. Jaffe recommends the following questions as a guide to help you determine your particular cause of fatigue:

1. Am I getting seven-plus productive hours of restful sleep per night?
2. How is my stress level on a scale of 1 to 10?
3. Am I making enough time in my life for play, family, friends, enjoyment?
4. How is my diet quality?
5. It’s a simple thing, but do you normally stay well-hydrated?

Let’s take a closer look at ways to make sure we can answer “yes” to the five questions above.

1. Choose foods that provide a natural energy boost

What you eat can make a huge difference between feeling energetic and feeling fatigued. An energy-boosting diet includes a balance of vegetables, fruits, proteins, and complex carbohydrates. If you’re just nibbling on dry toast in the morning or eating mainly convenience or fast foods during the day, those choices deplete energy.

For example, heavy foods—such as pasta slathered with cream sauce and meatballs—can be difficult to digest, causing you to feel sluggish. Fried and convenient foods are typically highly processed and contain a lot of fat, sugar, and salt. Those foods lack nutrition, and hence deplete rather than boost energy.

If you’re not very hungry during meal times, try eating smaller meals throughout the day to keep your energy steady. Nutritious high-energy snacks include those that have both protein and fiber. Examples: carrots, string cheese, sugar-free yogurt topped with berries, or a banana with a tablespoon of peanut butter. (See also our post “Natural Energy Boosters: Keep These Snacks Close By.”)

Be sure to vary the foods you eat. If you always eat the same foods, you won’t nourish your body properly. A poor diet leads to vitamin and mineral deficiencies, which can cause a cascade of health issues.

2. Avoid dehydration

Not getting enough fluids is a common cause of fatigue for seniors. Water is an ideal hydration choice for an energy boost, though unsweetened fruit teas, juices, and milks also provide appropriate hydration. Foods with high-water content—watermelon, celery, and citrus fruits, for example—also help. Avoid such beverages as soda, energy drinks, and coffee, all of which cause dehydration. The same is true of alcohol.

While the rule of thumb has been to drink 64 ounces of water per day (eight 8-ounce glasses), it really does depend on your body size, how much you perspire, and where you live. People who live in hot climates may need more water than those in colder climates.

3. Reduce stress levels

What else can rob your energy? Bottled-up anger, irritation, and even depression. It’s important to take time out to notice how you feel. Some people aren’t aware they’re stressed until they stop and mentally scan their bodies to check for tension. A tense jaw and elevated shoulders are common places for holding stress.

Stress drains energy and is harmful to overall health. Chronic stress leads to excess inflammation. Rampant inflammation contributes to a number of health problems including the common cold, high blood pressure, and heart disease.

To reduce stress and increase your chances of getting an energy boost, find ways to relax your mind. For some people, mindfulness meditation works well. There are numerous free online resources in this area, among them UCLA’s Mindful Awareness Research Center website. Prayer can be another way to calm your mind.

And while being physically active may seem counterintuitive if you’re lacking in energy, a brisk walk around the block or a vigorous weight-lifting session provide an energy boost by increasing circulation and endorphins—the body’s own feel-good chemicals. (See also our post “Got a Weekly Exercise Plan? Focus It on Aerobic Fitness.”)

4. Get a good night’s sleep

Lack of quality sleep can certainly drag down energy. More than half of Americans experience sleep problems, and older adults are especially prone to sleep issues. Insomnia affects almost half of adults over age 60.

Before reaching for sleeping pills, try some these simple adjustments:

• Keep your bedroom cool, quiet and dark.
• Avoid caffeine late in the day.
• Turn off all lighted screens (computers, cell phones, TVs).
• Establish a regular sleep schedule.

5. Leave time for fun

Lastly, Nancee Jaffe emphasizes the importance of assessing joy. “Ask yourself if you’re making enough time for play, family, friends,” she says. “Spending time with those you love and doing activities that bring you joy can be a significant way to boost energy and mood, too.”

For further reading, see these University Health News posts:

• “7 Natural Ways to Boost Energy”
• “High-Energy Diet: 5 Ways to Fuel Your Body”
• “Extreme Fatigue Causes: The Common Culprits”

This article was originally published in 2017. It has since been updated. 

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“Snacks provide a large percentage of daily calories for many Americans,” as noted in Dietary Guidelines for Americans. “And unless nutritious snacks are part of the daily meal plan, snacking may lead to weight gain.”

Quick Tips: Natural Energy Boosters

Experts recommend that with snacks, you should keep the calorie count to somewhere between 100 and 150. Steer clear of choices that are high in salt; that bag of chips is tempting, but leave it in the vending machine.

And limit or avoid snacks that have a high glycemic index; they’re typically high in carbs and sugar and can create a quick but brief energy boost followed by drowsiness and, yes, more hunger.

Best Bets for Natural Energy Boosters

Rather than grabbing the odd snack on the fly, put some thought into snack foods and plan ahead, keeping a supply of natural energy booster snacks on hand. Concentrate on the types of food you want in your regular meals: ones that are rich in proteins, fiber, and healthy fats. Such choices offer a more gradual release of sugar into your bloodstream, thereby curbing your appetite for a longer period while also giving you a longer-lasting energy boosts.

Your best choices for snacks come from these food groups:

• Fruits: There are enough options in the fruit family that you can alternate selections all month without getting bored. Bananas are among the most effective natural energy boosters; a single medium-size banana supplies more than 400mg of potassium, which helps prevent high blood pressure; around 3g of fiber for digestive health; and around 15g of total sugar, giving them a low glycemic index. (Glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose, according to the American Diabetes Association. Foods are ranked based on how they compare to a reference food—either glucose or white bread. A food with a high GI raises blood glucose more than a food with a medium or low GI.)Apples, too, are an ideal energy-boosting snack, giving your body vitamins and antioxidants. (To add an extra boost of energy, spread a tablespoon of peanut butter on slices of banana or apple.)

  Grapes, blueberries, raspberries, strawberries, and oranges or tangerines also will pick you up. Their vitamin C and folic acid will give you the energy you crave in between meals. And don’t stop there: Cantaloupe, mangos, and papayas are great sources of B-vitamins, important for your body’s metabolism and energy level.

• Vegetables: The classic snack veggies are, of course, celery and carrot sticks. Celery gives you fiber, potassium, B vitamins, and vitamin C. A teaspoon of peanut butter on a celery stick adds an extra dollop of protein and energy; a few raisins on top (making it “ants on a log,” as kids know) sweeten the treat. If you’re carrying carrots to work, bring a small container of hummus for dipping—and for extra protein. Carrots are high in fiber; like celery, they help you fight off hunger. Other natural energy boosters in this category include sliced bell peppers, grape tomatoes, and cucumber slices. The latter is a hydrating, nutrient-full veggie that’s convenient, inexpensive, and satisfying either alone or with hummus.
• Whole grains: Grains supply “complex carbohydrates,” making them among the best energy-boosting foods you’ll find. Bring a baggie full of whole-grain crackers to work for that mid-afternoon snack and top them with such spreads as hummus (made from high-protein garbanzo beans, a great source of fiber, healthy fats, and protein) or peanut butter.
• Eggs: They don’t smell that great in a small office, but hard-boiled eggs offer B6 and B12 vitamins plus folate, thiamin, and riboflavin. Eggs are also a top source of amino acids. Drawn from protein in our diets, amino acids are known as building blocks of neurotransmitters, the chemical “messengers” that allow our brain cells to communicate with each another.
• Low-fat or fat-free dairy products: A six-ounce helping of nonfat yogurt fills you with calcium and protein as well as potassium, zinc, and vitamins B6 and B12. Complement your yogurt snack with a tablespoon or so of granola and/or berries for extra nutrients with minimal glycemic index effect.
• Unsalted nuts and dried fruit: Trail mix is a popular choice as a snack, and one of the easiest and quickest fixes you can cobble together on your own. Start with unsalted nuts: Almonds, pistachios, and walnuts all provide energizing protein, magnesium, and healthy fats. Add in some dried fruits; you’d be surprised at how many different types are available, from the obvious (dried bananas, apples, raisins, and cranberries) to the unusual (dried mango, guava, and starfruit, for example). If you can’t resist that chocolate fix so many of us need, a sprinkling of dark chocolate pieces into your mix will do the trick—and give you some caffeine.
• Seeds: Sunflower seeds are another good choice; they provide around double the protein you’ll get in walnuts and pecans. And their phytochemicals are thought to lower bad cholesterol while promoting cognitive functions—just what you need for that afternoon meeting. And don’t forget pumpkin seeds, which give you protein as well as magnesium and iron. Avoid salted sunflower and pumpkin seeds. Seeds, by the way, are another top source of amino acids (see “Eggs” above), as are nuts.Watch your portion size—a quarter-cup will lift you up. Going with larger portions—and the accompanying carbohydrates—can cause low blood sugar and bring on that tired feeling in the mid-afternoon.

Originally posted in May 2016 and updated.

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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“

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