Try: Quinoa (keen-wah)
This low-fat grain is a healthy source of three major nutrients that keep your energy soaring: protein, B vitamins, and iron. Unlike other sources of these nutrients -- primarily beef and poultry -- quinoa also contains complex carbohydrates, your body's main source of energy.
How much? Eat one and a half cups of cooked quinoa daily, recommends Diane Grabowski-Nepa, RD, a dietitian in Camarillo, California. To add flavor, cook it in vegetable or chicken broth.
Avoid: High-sugar foods and caffeine, both of which cause energy levels to spike and then plummet soon afterward, says Grabowski-Nepa.
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