Everyone needs sufficient energy throughout the day. However, most people rely on unhealthy sources such as sugar and caffeine to boost their energy levels which often results in a crash later. All-day energy only comes from real food which is packed with natural carbohydrates, fiber and protein to revitalize your body. Let’s explore some diet foods that will fill you up with energy and keep you going all day long.

1.Whole grains

Your body’s fuel is mainly supplied by carbohydrates that are broken down into glucose in order to keep the cells running. However, it is vital to understand that healthy whole grains such as wholegrain bread and oatmeal take longer to digest and this gives the body sustained energy. However, heavily processed grains such as white bread will only deliver a quick blast of energy only to drop soon after having your mal or snack. Quinoa is a good power grain and a great source of protein, fiber and B vitamins. It can be cooked like rice and served as a side dish or simply mixed with berries, nuts and honey for a delicious and healthy breakfast. Whole grains contain complex carbohydrates which are full of minerals and vitamins. Therefore, eating whole grains prevents a surge in the blood sugar levels after your meal which prevents energy crashes. You can simply start your day off with high-fiber cereals or oatmeal in order to stay full until you have your lunch. On the other hand, you can snack on granola bars or whole-grain crackers to get an afternoon boost.


It is vital to add protein to your meal especially when you are eating carbohydrates. Proteins slow down digestion when added to carbohydrates and also provide more sustained energy. For instance, Greek yoghurt is packed with protein and it provides between 15 and 20 grams per 6 ounce serving which is the same as in 2 or 3 ounces of meat (lean meat). Traditional yoghurt provides 5 grams of protein which can still make a good breakfast especially when served with granola. However, it is vital to choose yoghurt varieties with less added sugar. Just like Greek yoghurt, Icelandic yoghurt is also made with 3 times the milk of traditional yoghurt ad strained to remove the excess liquid. This results in rich, velvety yoghurt that provides at least 14 grams of protein that is slowly digested by the body. Icelandic yoghurt is made using non-fat milk. Yoghurt is rich in magnesium which is regulates the release of energy in the body. Therefore, both Icelandic yoghurt and Greek yoghurt are great options.

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