Foods that Boost Energy

Whole grains- They're high in fiber and complex carbohydrates. They also contain antioxidants similar to those in fruits and vegetables and they also reduce the risk of cancer, diabetes, and heart disease.

Oatmeal- Excellent source of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.

Bananas-This fruit is packed with potassium, which helps your muscles contract. One per day prevents stiffness that comes from sitting at a desk.

Orange Juice- This drink is ideal for the morning and is high in vitamin C, which helps you get the most iron out of other foods.

Whole Grain Pasta- It's extremely high in complex carbohydrates and low in calories, fat, and sodium.

Salmon- This fish is high in protein, and its high concentration of omega-3 fats and B vitamins can boost your cardiovascular health.

Beans- A small, powerful vegetable packed with protein, fiber, vitamins, and minerals.


Dried fruit- A dense high-energy, low-fat snack. However, be aware that some commercially packaged dried fruits contain sulfur dioxide, which has been shown to increase your risk of asthma.

Almonds- Ounce-for-ounce, this is the most nutrient-dense nut. Research has shown that adding two ounces of almonds to your daily diet increases your intake of vitamin-E and magnesium.

Yogurt- One cup of low-fat yogurt contains almost 13 grams of protein and 17 grams of carbohydrates-just what you need for great energy