• Brittany Michael

Nutritious Foods to Eat to Stay Energized Throughout the Day

What we eat has an impact on how we feel. Keep reading to learn more about specific foods that keep us feeling energized and productive all day long.

As we start a new year and enter back into familiar, or perhaps refreshed routines, we might be feeling like we need an extra boost of energy to keep us feeling productive and motivated throughout the day. We can get energy from various sources, including the foods we eat!


According to Healthline, although all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day. These foods packed with nutrition are those we should incorporate into our diets where possible.


The following information is gathered from Healthline and Eating Well. To read more about these foods and how they can help you stay energized throughout the day, visit their articles here and here.


Foods to Keep you Energized Throughout the Day


Bananas are not only a quick and easy snack, they are an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels.


Brown rice is filled with fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy. It also has a low glycemic index, which means it could help regulate blood sugar levels and promote steady energy levels throughout the day.


Sweet potatoes are packed with fiber and complex carb content, which your body digests slowly - providing you with a steady supply of energy. This makes them a great item to incorporate for lunch time!


Eggs, a classic breakfast, are packed with protein, giving you a steady and sustained source of energy.


Additionally, leucine is the most abundant amino acid in eggs, and it’s known to stimulate energy production. Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy.



Peanuts are a good source of magnesium and phosphorus, nutrients involved in energy production in the body. Peanuts are also an excellent source of niacin, an important B vitamin that helps to convert food to energy. A common way to enjoy peanuts throughout the day is to make peanut butter energy balls. Check out a recipe for these tasty treats here: No Bake Energy Balls by Build Your Bite.

Goji Berries are rich in fiber. A 1-ounce (28-gram) serving provides 2 grams of fiber. This could help slow digestion and release energy slowly.


Apples can provide a slow and sustained energy release due to their rich content of natural sugars and fiber. Apples also have a high antioxidant content, which research has shown may slow the digestion of carbs, so this fruit releases energy over a more extended period of time.


Water is integral to keep us feeling great throughout the day. Not drinking enough water may lead to dehydration, which can slow bodily functions, leaving you feeling sluggish and tired. To read more about the benefits of drinking enough water, check out our blog post from a few months ago here: Are You Drinking Enough Water?

Dark chocolate is a great afternoon snack when you're looking for something sweet. It contains stimulatory compounds, such as theobromine and caffeine, which have been shown to enhance mental energy and mood. Additionally, the increase in blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood.



The above list of food is not comprehensive, but a great starting point if you are looking to incorporate a few different energy enriched foods into your daily routines. Which food are you going to try for the first time?


If you are interested in learning more about nutrition and other wellness activities, a Personal Health Plan from Saskatchewan Blue Cross offers coverage for Naturopaths and other Health Practitioners including massage therapists, chiropractors, and podiatrists.

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