Diet-to-Go Blog
  1. 10 Foods That Provide Long-Lasting Energy

    long-lasting energy

    You know those days when you wake up and find yourself feeling a bit sluggish?

    It might not actually be a sign of a lack of sleep, or an over abundance of stress. Your diet plays a big role in energy levels too, and if you’re not giving your body the proper nourishment, it’s likely to break down and feel tired.

    Thankfully, you can turn those energy levels up to high by incorporating nutritious foods into your diet. Want to boost your efficiency, brighten your spirit, and up your vitality? Try out this variety of energy-pumping foods!

    1) Salmon

    Foods packed with omega-3 fatty acids reduce inflammation, a common source of fatigue. Salmon has plenty of it, as well as vitamin B12 — vital in helping iron perform in your body. With both at play, you can reduce tiredness and be readier to power through the day.

    2) Sweet Potatoes

    Nature’s candy is packed with complex carbs and fiber. Since your body digests both slower than regular, sugary carbs, sweet potatoes provide a slow and steady energy source.

    3) Eggs

    Not only are there about a gazillion ways to prepare eggs, but they’re also pretty low-calorie and an excellent source of protein. Protein gives you long-lasting energy and fills you up better than carbs, meaning they double as a way to stave off cravings.

    4) Apples

    With natural sugar and lots of fiber, apples also give you a consistent supply of slow-burning energy. Plus, their antioxidants may help your body digest carbs more slowly.

    5) Oatmeal

    Whole grains are exceptional sources of energy, and oatmeal has it in spades. It’s a soluble fiber that postpones the digestive system’s absorption of glucose. Plus, it’s packed with vitamins and minerals that play an essential role in how your body creates energy.

    6) Yogurt

    When your body breaks down the simple sugars found in yogurt, it’s getting energy. Add in the fact that yogurt has lots of protein, and you’re balancing that with the slower digestion of fuel-packed deliciousness.

    7) Avocados

    Nature’s butter is more than just a delicious topping on your morning toast. Avocados are a superfood, and among their many accolades are the fact that they enhance nutrient absorption and are packed with healthy fats, vitamins and fiber. Plus, your body can store it as an energy source later on!

    8) Walnuts

    Walnuts (and many other types of nuts) are dense in calories and have plenty of healthy fats, carbs and protein. In fact, walnuts have lots of omega-3 and omega-6 fatty acids to aid in inflammation and elicit a long-term energy boost.

    9) Beans

    Who knew so much could be packed into something so small? Beans are excellent sources of magnesium, iron, folic acid, protein, carbs and fiber. That means your body will digest them slowly, increasing your sustained energy levels in every single cell.

    10) Spinach

    Leafy green vegetables are high in many vitamins, potassium, magnesium, calcium, and iron. That’s why making them a daily element in your diet will improve iron deficiency and, as a result, fatigue levels. They’re also full of antioxidants and nitric oxide, which plays a big role in improved blood flow.

    There are plenty of healthy foods that will turn that tiredness around. Incorporate them into your diet, and it will work wonders for your health!


    Author: Caitlin H
    Diet-to-Go Community Manager

    Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.



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