Food is the fuel that provides the body with energy, but not every diet is equally energy promoting. Some foods pep you up, while others drag you down.

Ironically, many of the foods we rely on for quick energy actually make us feel more fatigued. Energy bars masquerade as health food, but many of them are loaded with sugar. Sodas, too, provide a quick pick-me-up, but as soon as your body burns through the sugar your blood sugar level will dip, leading to a sharp drop in energy. Although coffee seems to offer an energy boost in the morning, that boost is fleeting. Caffeine tends to make the body crash a couple of hours later.

Complex carbohydrates, healthy fats, and protein form the foundations of an energy diet. Carbohydrates are the body?s biggest energy source, but some types are better than others. The body burns complex carbohydrates like fruits, vegetables, and whole grains more slowly than it does simple carbs from white bread, cookies, and muffins, so complex carbs provide more consistent energy. These foods are also an abundant source of vitamins and minerals, which help the body use energy more efficiently.

When carbs have been used up, the body turns to protein and fat for energy. Lean protein from fish, skinless chicken, beans, and tofu provide a burst of energy without adding extra calories to the diet. The healthiest types of fat are monounsaturated and polyunsaturated, found in vegetable oils, nuts, and fish. Iron-rich foods like spinach, beans, and seafood are another important energy diet component. Iron transports oxygen to the tissues. Without enough iron, energy levels quickly drop.

Eating steadily throughout the day helps keep blood sugar levels stable and prevents energy dips. An energy diet includes breakfast, lunch, dinner, and a few snacks in between meals. Each meal should incorporate elements from all essential food groups: fruits, vegetables, lean protein, and whole grains.