It’s mid-afternoon and you feel like hitting the snooze button to your day. You’re tired, sluggish, and lack the energy to push through the final few hours before dinner. You are not alone. On top of our body’s natural rhythm to slow down mid-afternoon, our diet plays a major role in how we feel and the energy we harness throughout the day. 

All too often we fall into the sugar trap – and I don’t blame you! It’s definitely much easier to grab a candy bar than make hummus and slice carrots. However, putting our bodies through the proverbial sugar roller coaster only perpetuates feelings of sluggishness. To break the cycle, we need to eat foods high in protein and complex carbohydrates. 

Here are my top ten go-to foods to boost your energy throughout the day:

Salmon. It is a rich source of protein and B vitamins. Salmon is loaded with essential fatty acids, particularly Omega-3s. Omega-3s improve brain function, immune health, muscle performance, and reduce inflammation. 

Chicken. A 3-oz serving has just 187 calories but 23 grams of protein. Chicken makes an excellent lunch. The dark meat is slightly higher in calories and tad fattier. But did you know that dark meat chicken is higher in iron, zinc, riboflavin, thiamine, and vitamins B6 and B12? 

Beans. Beans are an excellent vegetarian or vegan option for an all-day energy boost. Beans are also loaded with fiber. Fiber normalizes our bowels, lowers cholesterol, controls blood sugar levels, and helps in achieving and maintaining a healthy weight.  

Eggs. A single egg has only 70 calories yet 6 grams of protein. Eggs have more nutrients per calorie than most foods. Hard-boiled eggs make an excellent snack. 

Dark leafy greens. Kale, spinach, and collard greens are nutrient-rich and excellent antioxidants. Dark leafy greens are high in fiber, iron, magnesium, potassium, and calcium. I love to throw greens in my morning smoothie.

Nuts and seeds. Perfect for a quick snack. Healthy fats are essential for keeping our body balanced. Not only that, nuts and seeds are loaded with fiber to aid a sluggish digestion. Here’s my go-to nut mix: Equal amounts of almonds, walnuts, and pumpkin seeds. 

Avocados. Loaded with nutrients, proteins, and fiber, avocados can aid in sustaining your energy levels throughout the day. Avocados enhance the bioavailability of fat-soluble vitamins. Studies show that avocados also support weight management and healthy aging. 

Berries. These are a perfect pick-me-up that’s a little sweet without the sugar crash. Include strawberries, raspberries, blackberries, and blueberries. If you can’t find fresh berries, look in the freezer aisle. Just be sure to check the label for added sugar. Mix frozen berries with almond milk and half an avocado for a smoothie pick-me-up.

Dark Chocolate. OK, I love chocolate. It is the only “sugary-ish” snack on my list of energy-boosting foods. Chocolate has been shown to boost your mood and improve brain function. Cocoa is loaded with antioxidants shown to protect cells, lower blood pressure, and improve blood flow.

Water. Hydration is the key to maintaining energy throughout the day. Studies have shown that people who drink water, eat fewer total calories throughout the day. Think of water as the transportation center of your body. It helps carry fuel and nutrients to your cells and eliminate waste. 

These are just some of my fave’s to boost energy throughout the day. Next time you feel like taking a mid-afternoon nap, skip the caffeine and go for a walk instead. Snack on a healthy handful of nuts and seeds.

Depending on where you are right now, it can take some time for your body to adjust to eating a healthy diet. But over the long run, you’ll not only feel better but your appetite for sugar will wane. 

XO,

Nicole