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How to Eat for Energy

"If you're taking an energy supplement, it may be because good nutrition or adequate sleep is lacking," says Katherine Zeratsky, RD, a dietitian at the Mayo Clinic in Rochester, Minnesota. Take a look at your overall eating habits. "The first step to all-day energy is to make sure you're not skipping meals," Zeratsky says. "A lot of women curb calorie intake in the morning and afternoon, which leads to energy slumps followed by nighttime bingeing." Aim for 400 to 500 calories at each meal, and at intervals throughout the day, have three 100- to 200-calorie snacks that combine fiber-rich carbs, like fruit, vegetables, and whole grains; lean proteins, like grilled chicken, turkey, and fish; and healthy sources of fat, like walnuts and olive oil. This mix slows digestion and helps keep energy levels stable.

Originally published in FITNESS magazine, April 2011.