Need A Natural Energy Boost? Here Are 7 Food Strategies

Food is fuel for our bodies, and our bodies reflect what we put into them. By learning how to eat in ways that boost energy and combat fatigue, you can do a lot to optimize your mental and physical performance throughout the day.

1. Make sure youíre getting enough iron

Iron is the most common nutritional deficiency in the United States. An estimated 10 percent of women between 20 and 40 are iron-deficient. Iron is a crucial nutrient that boosts energy, combats fatigue, and enhances physical and mental endurance. Iron is responsible for transporting oxygen through peopleís bodies, and without sufficient oxygen, your body will become fatigued. Women need more iron because of monthly menstruation, and small children need a lot because their bodies are growing so quickly.

Focus on making iron-rich foods a part of every meal. Kale, spinach, lentils, beans, sesame seeds, prune juice, edamame, whole grains, red meat, and molasses are good food sources of iron. Here is a†longer list from the Dietitians of Canada.

2. Cut the caffeine

Many of us turn to coffee as a way to boost energy instantly but, as a stimulant, it creates an artificial sense of energy that will eventually crash, leaving you feeling more tired than ever. While Iím a big fan of my morning latte and have no intentions of giving it up, itís a good idea not to go too crazy with the coffee addiction. Restrict your daily intake to 1 or 2 cups a day, or cut it out completely.

3. Drink plenty of water

Keeping hydrated is absolutely necessary for optimal physical performance. Try starting the day off by drinking a tall glass of water to replenish the fluids lost during the night. A glass of water does wonders to wake you up during the early afternoon slump. Avoid sugary juice and soda, as well as caffeine-laden coffee and energy drinks, and make water your go-to beverage throughout the day.

4. Donít forget the fat

Healthy fats can provide energy. Fat helps to absorb the antioxidants in other foods that youíre eating, which in turn are important for maintaining healthy cells. Fat also makes you feel full for longer, which means you donít have to eat as much to feel satisfied at the table. I realize this goes against the U.S. and Canadian Food Guidesí recommendations for low-fat, high-carb diets, but there is mounting empirical evidence that that kind of diet is not so good for us after all and is a leading cause for high levels of Type 2 diabetes. Seek out healthy fats, which can be found in olive oil, coconut oil, avocadoes, raw nuts and seeds, and fatty fish.

5. Eat whole grains

Whole grains slow down the digestive process and burn more slowly than refined or processed foods, providing energy over a longer period of time. Youíll also get more nutrients since the individual foods will not have lost any Ďoriginal partsí in the act of the processing. Choose whole grains such as steel-cut oats, millet, barley, brown rice, quinoa, whole wheat, and buckwheat.

6. Balance your food intake

ďEat breakfast like a king, lunch like a prince, and dinner like a pauper.Ē By properly balancing your daily food intake, you will ensure optimal energy throughout the day. A hearty, energizing breakfast that includes low-glycemic carbs and healthy fats gives you the fuel to start the day. As your metabolism slows before bedtime, itís important to eat less. Be sure to eat healthy snacks throughout the day to maintain energy, such as raw nuts, seeds, and fruit.

7. Buy fresh and local

The fresher produce is, the more nutrients it has. By buying locally, youíll minimize the amount of time wasted between harvest and consumption, and optimize the nutritional value for your body. The produce is fresher and usually has not been subjected to irradiation (getting zapped by radiation to kill germs), wax coatings, or prolonged refrigeration.

By Rick Ligthelm, TreeHugger

Photo Credit: Thinkstock


Magdalena J.
Past Member 3 years ago

Thank you!

william Miller
william Miller3 years ago


AnimalWhisperer Caswell

A good reminder X

Jeannet Bertelink

Very good.

Mary Donnelly
Mary Donnelly3 years ago

Well said.

ERIKA S3 years ago


Sybil G.
Sybil G3 years ago

I get it from my nutritionist husband who confirmed that olive oil should not be heated as it alters the molecular structure and creates free radicals.
It is a very delicate oil. If you insist on cooking with it, know that it should not be heated over 118 degres F.
Use coconut oil for cooking instead. Or butter.
As for the palm oil, we use the Nutiva brand which does not harm rainforests or orangutan habitats and donates to sustainable agriculture.
I don't write to hear myself talk, I write to share knowledge and information.

Maria Teresa Schollhorn

Thanks for the info.

Brian de Castro
Brian de Castro3 years ago

Sybil G. - where do you get that olive oil shouldn't be used for cooking? As for palm oil, unless you know for sure it's not Conflict Palm Oil, which is destroying the rainforests of Malaysia and Indonesia, and is wiping out orangutans and other endangered species, you should avoid it as much as possible.

Sybil G.
Sybil G3 years ago

Add butter to the healthy fats. We buy the Kerrygold brand, a butter imported from Ireland. Excellent. We buy several packs and freeze them, then take one out when needed
We also use palm oil. In fact, we cook with butter, coconut oil and palm oil for a healthy diet of saturated fat.
Olive oil should be used raw only, not for cooking.