Increase Your Energy Levels with Eight Easy Tips

What you eat has a big impact on your energy levels.

Here are some tips to increase energy levels:

1.  Do not overeat at meals, as large quantities of food contribute to fatigue.

2. Try to eat something approximately every 3 – 4 hours to prevent blood sugar drops.

3. Avoid high sugar foods, especially if eaten alone in-between meals.

4. Planning is the key. Good snacks include peanut butter and celery, a fruit with a piece of cheese, a low-fat or non-fat, yogurt, a fruit and a small handful of nuts.

Snack List


~100 Calorie Snacks

4 apricots (~70 calories)

1 medium nectarine (60 calories)

¾ C. mango (80 calories)

1 medium apple

1C. unsweetened applesauce

1 small banana

1 ½ C. blackberries

1 ¼ C. blueberries

1 ½ C. red raspberries

2C. strawberries

20 cherries

1C. pineapple

2 plums

1C. berries

1C. grapes

1 large peach

1 large pear

1 medium orange

¼ of large honeydew melen

¼ large cantaloupe

2C. watermelon

½ large grapefruit

½ C. canned fruit in water or light syrup

¼ C. hummus

28 baby carrots

5 celery sticks with 1½T. light cream cheese

14 baby carrots with 2T. hummus

1 ½ C. fresh tomato with ¼ C. 1-2% cottage cheese

2C. green beans

13 almonds

1T. natural peanutbuttter

1 sm. bag baked potato chips

10 medium pretzel twists

3 large rice cakes

2 large flavored rice cakes

8 saltine crackers

3C. light popcorn

2 slices 100% whole wheat bread

1C. fat-free milk

1C. fat-free soy milk

½ C. cottage cheese

6oz. fat-free or low fat yogurt

½ C. sorbet

½ frozen yogurt

1 slice of 2% or reduced fat cheese

1 piece of string cheese

1 egg

8 medium shrimp

3oz. canned tuna/salmon in water

½ medium bagel

½ medium potato

½C. cooked whole wheat pasta

5. Eating excessive amount of carbs can cause blood sugar to rise then drop rapidly which can lead to fatigue. In addition, carbs (when eaten alone) can lead to production of serotonin, which can make you tired as well.

6. Drink plenty of fluid (non caffeinated) to stay hydrated. For every can/cup of caffeine, drink and equal amount of water!
7. Get adequate sleep. Eating the best diet in the world will not energize you if you are not getting adequate sleep. Avoid exercising for several hours to bedtime as this can interfere with sleep.

8. It is not a bad idea to take a multivitamin to make sure that your body is getting all the vitamins and minerals that it needs. However, keep in mind that this supplement will not provide you with energy. It will just help prevent deficiencies of vitamins and minerals.


Author: Kathy Cooper

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1 Comment

  1. Kathy,
    Thank you for bringing up the hormone Serotonin, living here in Chicago during the winter months has a tendency to affect our Serotonin levels. Considering Serotonin is also known as the ‘Happy Hormone’ due to it’s affect on mood, people have a tendency to eat excess carbohydrates during the dreary winter months which elevate their Serotnoin levels making them happy. Therefore, the end result is weight gain from excess carbohydrate intake, as well as unregulated Blood-Glucose levels as you mentioned.

    Thank You for your Energy tips.

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