Do you ever feel lethargic after eating certain foods? It’s not a coincidence! Growing research is showing that certain foods can give you lasting energy, while others work against you. Foods such as refined carbohydrates may give you a quick energy boost, but it’s these same foods that deplete you in the long run. Instead, choose foods that provide sustained energy – a combination of slow carbs, lean protein and healthy fats – to keep you energized throughout the day. Slow Carbs Sustain Your Energy Slow carbs are foods made up of carbohydrates that are high in fiber. The fiber in these foods slows your body’s digestion, delivering a steady stream of energy. These slow carbs include foods like vegetables, fruits, whole grains and legumes. Stay Away From Sugar Unlike slow carbs, foods that are high in sugar make your blood glucose spike, then crash, sending you on an energy rollercoaster that can leave you feeling even more fatigued. The unfortunate reality is that most readily available food items, whether at the work place cafeteria or in a vending machine, are loaded with added sugar, giving you a one-way ticket to passing out at your desk by 2:30pm. Choose More Nutritious Comfort Foods If you want to enjoy comfort food, pay attention to the portion size and ingredients. While healthy fats, such as those found in olive oil, nuts, seeds, avocados and fish, are important for blood sugar regulation and sustained energy, too much of any kind of fat will slow your digestion to a crawl and leave you ready for a nap. Eat Regular, Balanced Meals One of the best ways to stay energized throughout the day is to eat three nutritious meals. Add a snack between breakfast and lunch, and another between lunch and dinner. When you skip a meal and your blood sugar dips, it leaves you feeling hungry, fatigued and more likely to make poor food choices. Make these small changes and you will love the way you feel!