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Print ArticleFight Fatigue With Energy Foods
Foods to Fight Fatigue
Tired. Drained. Pooped. No matter how you put it, you're beat and need to drum up some energy. You are not alone. Many people have trouble getting in gear in the morning, experience the afternoon slump, or just want to crash on the couch in the evening.
The exhaustion can be a constant problem for some folks. Fatigue is a common complaint associated with many factors. It is found in all populations and generally reported by more women than men.
Sluggishness can be caused by many factors, but experts say poor nutrition is a big culprit. A well-balanced diet, on the other hand, can boost energy.
"Food is truly our body's fuel," says Cindy Moore, MSRD, director of nutrition therapy for The Cleveland Clinic. "What we choose as our fuel is going to absolutely impact the performance of our bodies."
How do we fill up our personal tanks, and how well do they make our engine run? The experts weigh in on how major food and drink sources and habits affect energy levels.
The Forgotten Meal
At the beginning of the day, most people dash off to work or school without a thought to their body's dietary needs. Who has time to eat in the morning anyway?
"Breakfast is an easy meal to forget," says Mary Ellen Camire, PhD, professor of food science and human nutrition at the University of Maine. "But if people are skipping breakfast and find they're tired by midmorning, then it's time to re-evaluate that eating habit."
Research shows breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease.
To get these benefits and to prepare the body for the day, the American Dietetic Association recommends carbohydrates for energy and protein for endurance. Some quick options include:
Whole grain bagel with cheese
- Cereal with fruit and yogurt
- Whole-grain toast with peanut butter and fruit
- Hard-boiled egg sliced into a whole-wheat pita
- Scrambled eggs, toast, and fruit
- Oatmeal with raisins
For the really busy bee, Camire says choices include breakfast bars, frozen omelets and breakfast sandwiches, oatmeal packets to go, and whole-grain cereals in prepackaged plastic bowls. Be mindful, though, of the sugar and fat content of your morning meal. A study in Pediatrics found that children who ate sugary breakfasts were hungrier and ate more at lunch.
Complex Carbohydrate Charge
Healthy eating doesn't stop in the morning. A well-balanced diet throughout the day is an essential source of sustained energy.
Although carbohydrates have gotten a bad reputation, the nutrient is still the body's preferred source of energy, says Dave Grotto, RD, director of nutrition at the Block Center for Integrative Cancer Care in Evanston, Ill. Low-carb diets, he says, initially boost energy, but deplete it in the long run.
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