According to a registered dietitian, these simple food swaps and lifestyle changes can amp your energy levels.

energy-through-food: smoothie bowl with fruit
Credit: Getty Images

Ask any nutrition professional or doctor and they'll tell you that our energy level is determined by endless variables both inside and outside of our control, like genetics and age. Sleep is, of course, one of the most important factors for boosting our body's energy stores that we do have control over. But food plays a big role, too.

There are a handful of eating habits (and nutrients) that can boost our energy level—as well as ways we're unknowingly slowing ourselves down. Samantha Cassetty, MS, RD, helped us determine the simple steps we can take when eating to feel more energetic, improve our digestion, and optimize our overall health. The good news? All three of her recommendations are incredibly easy. Happy snacking!

The Best Eating Habits for Boosting Energy

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Eat a Balanced Breakfast

Skipping breakfast or having an unbalanced, carb-rich meal in the morning can ultimately lead to feeling seriously sluggish. Why? "Because your body naturally breaks down muscle tissue at night, and if you aren't rebuilding muscle tissue by supplying the building blocks at breakfast, your digestion and energy can start to slow down," says Cassetty.

If you're routinely reaching for avocado toast, which lacks adequate protein, try including poached eggs, smoked salmon, or mashed beans (like hummus) on top in order to activate the muscle rebuilding phase. You'll feel fuller for longer, too—so you say goodbye to that mid-morning stomach grumble.

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Stop Snacking Before Bed

If you're eating too late at night, it might be interfering with your sleep, and that can wreak havoc on your appetite hormones and ultimately, your body's metabolic processes. If you find yourself constantly hungry at night, it might be that your dinner is too light, or you may be eating for other reasons (like boredom or out of habit). Try to get to the root of this and shut down the kitchen at least two hours before you go to bed. Coupled with other healthy sleep habits, this can help optimize your energy level.

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Have It Homemade

Cooking can sometimes feel overwhelming—and at the end of a long day, it's often the last thing you want to do. In this case, we often turn to convenience foods, which are overly processed. Your body is designed to digest and metabolize food in order to get the energy it needs, so if you're routinely eating highly processed foods over whole foods, you're shortchanging this process. This can result in you feeling lethargic and low in energy. Cooking can be therapeutic and is a great way to bond with loved ones, too.

The Best Snacks for Boosting Energy

The best snacks are made with whole food ingredients, like Greek yogurt, eggs, nuts, seeds, olives, fruits, and veggies. These foods provide all of the raw materials your body needs to sleep better, optimize your digestion, and protect your body and brain. Plus, they provide a steady stream of energy for busy days. (Need more ideas? Find our roundup of 40 healthy snacks that will help you bid farewell to hanger for good here.)

You can also try making your own quick snack recipes from scratch, like these Dark Chocolate and Nut Cluster bites that have over 4 grams of protein plus 3 grams of fiber without any unnatural ingredients (pro tip: peanuts happen to have more protein than most other nuts, which makes them a great energy-boosting option). Whipping up wholesome snacks like these when you have a little time can keep you sane and healthy down the line, and they can keep you from choosing the heavily processed foods that are too easy to grab. Also, planning meals in advance is a great way to make sure you have healthful whole foods available, which in turn helps you drastically cut back on heavily processed foods.