Your brain as well as your body need the three macronutrients (carbohydrates, fats and protein), and taking adequate quantity of those nutrients will give you sufficient energy your body needs.
About half your body calories are derived from carbohydrates, about 30 percent from fat and about 20 percent from protein. Many nutritionists dispute those percentages and you may discover you like a diet that contains less fat or less carbohydrates, but notwithstanding your body needs those three macronutrients.
Healthier Foods for More Energy
Having the needs of balancing macronutrient in mind, all your food intakes together with snacks must have certain amount of protein, complex carbohydrates and fat. The best choices are whole foods, or slightly refined foods instead of highly refined foods. Take a fruit or vegetable (or more than one) per meal, a certain amount of whole grain, and something with a bit of fat.
As an example, breakfast could be a slice of whole grain toast with peanut butter and banana. The toast and banana supply complex carbohydrates necessary for supplying energy, together with a little of fiber, and the peanut butter gives protein and some fat. For a mid-morning snack, take plain Greek yogurt and include fresh berries and nuts. Lunch could be a turkey sandwich with cheese on whole wheat bread with a salad on the side. For dinner, take a salmon filled with brown rice and asparagus. Did you understand the pattern? Every meal or snack contains complex carbohydrate, a little protein and a little bit of fat; and includes one or more fruits or vegetables, a lean protein source, and some fat.
Be Conforming to Meal Times
You may find out that eating your food at the same time every day helps you maintain a healthier diet, and skipping meals always affects your energy levels. Choose a regular meal routine that works for you. You may like three larger meals daily, or it could be three smaller meals and two or three little snacks that works better for you. All your meals don’t have to be of the same size. You might prefer a large breakfast and lighter dinner, or perhaps you prefer a small breakfast, a mid-morning snack, and a big lunch and moderate sized dinner. But no matter what size of meals or eating pattern you pick, make sure to stay within your daily calorie requirements.
Perhaps you don’t wish to stop taking your morning cup (or two) of coffee. That’s alright, but in case you’re drinking more, then this the time to reduce it, particularly if the caffeine is causing you to feel jittery and grouchy. You can change to green tea; it contains less caffeine compared to coffee, or drink caffeine-free herbal teas. If going for extra cup of coffee or can of energy drink is more of a habit than a caffeine addiction, try drinking water as an alternative.
Reduce your alcohol consumption if you frequently enjoy adult beverages. A bottle is ok, but even a small amount of alcohol can inhibit sleep; and drinking a lot of alcohol will result into a hangover and a rough, drowsy morning.