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  • Writer's pictureMindy Roth

Wake up! Foods to Boost Energy

Updated: Oct 12, 2023

Is it just me, or are you getting more tired than before lately!? It seems that when there is a chill in the air and sun setting earlier, it is harder and harder for me to wake up in the morning! But it has been happening to me this summer too!


So what do I do? Look for that pick me up to get me through the morning and mid-afternoon slump. But instead of searching for coffee or soda, what else can we do to boost energy?


If you are thinking. “Doesn’t all food provide energy?” Well, yes. Food does provide energy, but different foods are processed differently in our bodies. For instance, sugary beverages, candy, and pastries give too much energy too quickly, which ensures a crash and can cause you to be tired and hungry again. By choosing foods such as complex cards, heathy fats, and protein, you can satiate your hunger and provide a slow, steady stream of energy.

Tea in a cup with lemon to provide energy

Here are 8 foods that we can eat and drink to provide us with a steady stream of energy and get us through our days.

Oatmeal: complex carbohydrate that is full of fiber and nutrients. It is slower to digest and supplies energy evenly instead of all at once.


Eggs: eggs release energy slowly and have more nutrients per calorie than most other foods. This helps to keep us fuller faster. If you have 1 or 2 eggs in the morning, you are more likely to skip the mid-morning sugary snack that will spike your blood sugar and crash your energy.



Beans: excellent source of protein with plenty of fiber to help with digestion. They are also rich in magnesium that helps your body make energy when you are not eating.


Walnuts: walnuts have omega-3 fatty acids that help prevent heart disease. Although high in calories, they have healthy fats and help satisfy our hunger. Just make sure you follow the recommended serving size!


Coffee! Ok, I definitely reach for my coffee throughout the day! It boosts energy and helps us stay more alert, but don’t overdo it! Coffee can make us jittery and interfere with our sleep if we use too much or too late in the day.


Don’t enjoy coffee? Then how about Tea: low-calorie drink that helps you get the nutrients from fluids daily and will keep you alert and energized. Some tea has caffeine as well, which can help give you a little boost too!


Berries: If you need something sweet but healthy, try berries! They do not have the high-calorie amount of a candy bar but have plenty of antioxidants that help keep you energized and nourish your body.


Dark Chocolate: If you have a craving for candy, this would be the ideal choice! Lower in sugar than milk chocolate but high in antioxidants to improve mood and brain function. Just make sure you check the portion size!


What is your favorite food to boost energy? Is there a topic of conversation that you would like me to discuss? Leave a comment or email me!

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