Powering Up Right: The Top 6 Dos and Don’ts of Eating for Energy

Many people consider eating as a form of pleasure. However, the primary and ultimate goal of consuming food is to provide the body with important nutrients that sustain one’s health and energy needs.

Eating for Energy

This is one of the main reasons why you have to choose the food you eat daily, particularly if you want to stay energized throughout the day.

This is because even if all food gives the body energy, its effects vary greatly. For instance, sweets and sugary beverages tend to put too much sugar into your blood too quickly. Although you get energized, your body can experience a crash that leaves you tired and hungry quickly.

On the other hand, the body takes longer to digest food with complex carbohydrates, fiber, protein, and healthy fats. Eating them satisfies your hunger and gives you a steady stream of energy.

Due to these reasons, you need to develop healthy eating habits, including taking the best vitamins for energy daily and choosing the right foods to include in your diet, if you want to stay energized throughout the day.

6 Energy-Boosting Eating Tips to Follow

If you want to ensure your eating habits can help you boost and sustain your energy every day, follow these essential dos and don’ts:


1. Always eat breakfast

Breakfast is the most important meal of the day, and for good reasons.

First, skipping breakfast can confuse your body’s eating and fasting rhythm. The blood sugar you need to make your muscles and brains function optimally tends to get low in the morning.

Eating breakfast helps replenish and increase your body’s blood sugar levels. This, in turn, gives you energy and keeps you invigorated for the next several hours. 

When you skip breakfast, your body won’t get fuel from food. Because of this, you’ll feel drained and tired. You’re likely to overeat later as well.

2. Eat more fruits and vegetables every day

Fruits and veggies are packed with vitamins, minerals, fiber, and other nutrients that give your body the energy it needs to function optimally.

Some of the fruits and veggies you need to load up on are:

  • Avocados – These fruits are rich in various vitamins, minerals, protein, fiber, and healthy fats that can help sustain your energy levels.
  • Bananas – Bananas are excellent natural sources of sugar yet loaded with fibers that can slow the digestion of sugar. Because of this, eating this fruit can make your body feel full of energy.
  • Berries – Blueberries, blackberries, strawberries, and other berries are loaded with vitamin C, minerals, folates, and antioxidants that aid the body in producing energy at cellular levels. These nutrients also help nourish and protect your cells.
  • Green leafy vegetables – Kale, collard greens, spinach, and other green leafy veggies are packed with various vitamins, minerals, antioxidants, and other nutrients that help transport oxygen around the body and support energy production.
  • Sweet potatoes – Like green leafy vegetables, sweet potatoes are also excellent sources of vitamin C, iron, magnesium, and complex carbohydrates, nutrients which transport fats to your body cells for energy production.

Aside from adding fruits and vegetables to your meals, eat them as snacks to boost and sustain your energy during the day.

3. Take supplements

If you don’t include certain food groups such as animal, dairy, and nut products in your diet, you likely have some nutritional gaps that can affect your energy levels. 

This also usually happens when you’re a picky eater.

In these two instances, consider taking supplements to get the nutrients your diet isn’t giving you.

If you’re not eating enough fruits and vegetables, you can benefit from a multivitamin. Look for a supplement rich in vitamin C, B-vitamins, L-Arginine, and other nutrients that boost energy levels and fight fatigue.

Opt for plant-powered gummy vitamins if you want natural supplements that taste great and contain less sugar.


1. Eat refined carbs and sugar

White bread, rice, and pasta are common sources of carbohydrates, which can give your body energy.

However, the processed grains found in these foods may impact your energy levels negatively. This is because they contain lower levels of fiber which the body tends to digest and absorb faster.

As a result, meals and snacks rich in processed grains generate a rapid increase in blood sugar levels yet cause a sudden drop in energy later.

You can experience the same effects when you eat chocolate bars, candies, sweet pastries, and sugary drinks.

As such, stick to whole grains and natural sugars from fruits to regulate your blood sugar levels and help you power through your activities daily.

2. Skip on proteins and fats

Having a balanced diet is crucial for sustaining your energy every day. Because of this, you can’t focus only on eating fruits and vegetables.

Meat, poultry, fish, dairy products, beans, legumes, nuts, and seeds are rich in proteins, which the body takes longer to process.

Because of this, eating these foods can make you feel full longer, which can help you keep your energy up.    

Additionally, your body needs the right amount of fat to give your body more energy. However, you have to consume the right foods that provide unsaturated versions so that you can experience this benefit.

The good news is when you eat lean proteins, such as nuts, seeds, salmon, and other fatty fish, you also get unsaturated fats.

This is another good reason to add lean proteins to your daily diet.

3. Forget to hydrate

Sometimes, you may feel tired and lazy not because you’re hungry or need to eat but because you’re thirsty.

Dehydration can affect your energy level, so don’t forget to hydrate.

If you’re working or always on the go, have a refillable water bottle on hand all the time so that you can take frequent sips throughout the day. Doing so can go a long way in helping you sustain your energy.

If you’re not fond of plain water, try herb- and fruit-infused water to add flavor and nutrients to your beverage.

Lastly, try to avoid or minimize your intake of energy drinks. Although these beverages promise to give your body fuel, they only provide a short-term boost.

This is because the main ingredients of these products are caffeine and sugar, which can cause your energy to spike but drop sharply later. And this can make you feel more tired than you did before drinking the beverage.

Incorporating simple changes in your diet and eating habits can give you the energy you need to power through your usual activities and more daily. As such, make these modifications as soon as possible to experience this health benefit.

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