5 On Your Side

Eat up: Foods proven to boost your energy

Posted October 23, 2020 5:45 p.m. EDT
Updated October 23, 2020 6:05 p.m. EDT

Feeling tapped out and tired? Health experts say there are some foods that can help fight fatigue.

Like most busy parents, Jessica Ordonez is stressed out with work, kids, school schedules and family dilemmas.

“A lot of days I do feel a little exhausted,” Ordonez said.

For a dose of extra energy, health experts says carbohydrates are not the enemy as long as you pick the right ones.

Slow carbs, which can help fight tiredness, include whole grains, legumes and fruits and vegetables.

“Carbs supply glucose," said Trisha Calvo with Consumer Reports. "Slow carbs release glucose steadily, whereas the refined carbs in white flour and sugar can cause glucose spikes and crashes, and that can make you feel tired."

Protein is another energy booster. It helps build muscle, making it easier for you to stay active and feel energetic.

Good choices for protein include lean meats such as poultry and fish and dairy, eggs, nuts, beans and soy.

Water is also important. Being dehydrated could lead to poor sleep, which zaps energy.

In addition to drinking plenty of water, foods with high water content, like many fruits and vegetables, count toward that amount.

Finally, health experts recommend avoiding caffeine, soda or coffee six hours before bedtime.

Know that even decaffeinated coffee contains some caffeine, just a much lower amount.

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