Energy-Boosting Foods Guide

Many feel that the answer to feeling low on energy is to take a quick nap but that's not always the case. While naps are powerful, you can get a boost through food, too. A balanced diet is a great way to ensure that you're eating foods that give you energy, but to get more specific, we spoke with diet and nutrition experts to find out exactly which foods are known for their energy-boosting properties.

To better plan your breakfasts, lunches, dinners and snacks around what will give you energy, consider adding the following seven foods to your meal plan. Or, if you don't meal plan, consider having them on hand in your fridge and pantry.

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Your daily nutrition has a major impact on your energy levels and overall vitality. If you're looking to boost your energy and combat fatigue, experts recommend incorporating these seven foods into your diet.

Oats are a complex carbohydrate, which makes them an excellent source of energy for the body and brain.

"Oats are rich in fiber, particularly beta-glucan, which slows digestion, stabilizes blood sugar and provides sustained energy. They also contain iron and B vitamins, which are essential for energy metabolism," says Morgan Walker, a sports nutritionist at Lebanon Valley College.

Kayla Farrell, a registered dietician, adds that, "Glucose from carbohydrates is the body's primary energy source. Unlike refined carbs, such as white rice or white bread, these options prevent energy spikes and crashes, keeping you fueled for longer."

Incorporate oats into your diet by adding them to the following foods:

Smoothies

Yogurt

Baked goods

Homemade granola bars

Cereal

Avocados are a great source of healthy fat, an essential macronutrient for optimizing energy levels.

"Avocados are rich in monounsaturated fats, which provide a sustained source of energy. They are also packed with fiber to maintain stable blood sugar levels and contain B vitamins, particularly folate, which helps convert food into energy," says Walker.

Not only can avocados boost your energy, but they also have benefits for cardiovascular health. In a 2022 study, Harvard University researchers found that adults who ate at least two servings of avocados per week had a 21% lower risk of heart disease than adults who didn't consume them.

Incorporate avocados into your diet by adding them to the following foods:

Sandwiches

Toast

Salad

Smoothies

Chicken salad

Salmon is one of the top food sources for better energy, according to nutrition experts.

"Salmon is an excellent energy-boosting food because it is rich in high-quality protein and healthy omega-3 fatty acids, which support muscle repair and reduce inflammation. It provides B vitamins, which are essential for energy metabolism and red blood cell production," says Walker.

Farrell adds that, "These benefits can translate to improved physical stamina while exercising and better energy throughout the day." She notes that other fatty fishes, like sardines, anchovies and mackerel are also great for boosting energy.

Incorporate salmon into your diet by adding them to the following foods:

Pasta

Sandwiches

Salads

Rice dishes

Chowder

Beans are widely touted as one of the best food sources for energy, especially if you're on a budget.

"Beans of every variety pack a ton of nutrients and calories into any meal, which is helpful when you are working to reduce your grocery spending," says Trista Best, a registered dietitian at The Candida Diet.

"The fiber content of beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body. Beans can even help to reduce cholesterol and body weight," adds Best.

Another benefit of beans is that they can be incorporated into many different types of diets. If you follow a vegetarian or plant-based, for example, beans can be a good source of plant-based protein.

Incorporate beans into your diet by adding them to the following foods:

All types of berries, like blueberries, strawberries, raspberries and blackberries, are known for promoting better energy levels.

"Berries are packed with natural sugars and fiber, which provide a quick yet sustained energy boost without blood sugar spikes. Additionally, their high water content helps maintain hydration, which is essential for optimal energy levels," says Walker.

Berries have also been proven to lower the risk of Type 2 Diabetes, improve memory and cognition and reduce body weight. According to Harvard University researchers, evidence suggests that adults who regularly consume berries live longer than people who don't eat them.

Incorporate berries into your diet by adding them to the following foods:

Smoothies

Salad

Ice cream

Cereal

Oatmeal

Nuts and seeds are incredibly nutrient-dense, and they can help with energy.

According to Walker, "Nuts and seeds are full of healthy fats, fiber and protein. They are excellent sources of magnesium, which plays a vital role in energy production by aiding the breakdown of carbohydrates and fats. Plus, nuts and seeds contain B vitamins, which are essential for converting food into usable energy."

In a study published in the medical journal Advances in Nutrition, adults who ate 28 grams of nuts per day had a 22% reduction in all-cause mortality, an 11% risk reduction for cancer deaths and a 21% risk reduction for heart disease.

Walker explains that nearly all types of nuts and seeds can be added into your diet for better energy. That includes nuts like almonds, walnuts, cashews, pistachios and brazil nuts, and seeds like pumpkin seeds, chia seeds, flaxseeds and hemp seeds.

Incorporate nuts and seeds into your diet by adding them to the following foods:

Smoothies

Cereal

Granola

Trail mix

Salad

Greek yogurt, which is protein-rich and low in sugar, has been shown to improve energy levels.

"With a good balance of protein and carbohydrates (from the milk sugar lactose), Greek yogurt is a great choice for sustained energy. Its probiotics also support gut health, which can influence energy levels. Additionally, fortified Greek yogurt can be a source of vitamin D, which plays a role in energy by supporting muscle function and overall metabolic processes," says Walker.

There are lots of creative ways to get the energy-boosting benefits of Greek yogurt. You can also use it as an alternative to sour cream.

Smoothies

Dips and sauces

Baked goods

Granola