Food For Energy Throughout The Day

It is important to eat food which will give a steady release of energy throughout the day. Having a successful day at work or school largely depends on the type of food which is eaten at breakfast and lunch.

Creating a meal plan for the week is an effective way to make sure that all the necessary nutrients are gained thanks to a healthy diet. Knowing which foods to avoid is also useful when looking to maintain energy throughout the day.

Foods To Eat

Chicken And Feta Cheese Salad

A leafy green salad is full of iron, which will help to boost energy levels. For extra flavour, why not mix in some chicken and feta cheese? Chicken can be substituted for brain-food such as tuna. This salad is a great way to gain some energy at lunch. Try this recipe for super booster salad.

Yoghurt With Berries And Bananas

Berries are high in antioxidants and bananas have a lot of natural sugar. Mix them with yoghurt to create a high-energy meal which can be eaten for breakfast or as a snack in the latter part of the day.


Fruit Smoothies

Smoothies are a good way to get a lot of vitamins at the start of the day. Fruits such as bananas provide a slow release of energy. This is a good choice for people who are on a diet or may not have much time to prepare a full breakfast in the morning before they go to work.

Pasta With Vegetables And Tuna

Pasta is probably the most effective food for releasing energy at a steady rate. This is because pasta is loaded with carbohydrates that provide long-lasting energy. Mix the pasta with vegetables and tuna for a healthy lunchtime meal.

Foods To Avoid

Making the wrong choices when it comes to food can leave people feeling low in energy. Below are a few foods which should be avoided.

Sugary Cereals

Many kinds of cereal from the supermarket will be loaded with high amounts of sugar. Whilst sugar can give a temporary energy boost, this will quickly wear off and can lead to feelings of lethargy. Skip cereals which are covered in sugar or chocolate and opt for low-fat muesli instead.

Fast Food

Fast food is packed with salt and sugar in order to give it taste. Don’t eat this on lunch break because the energy release from such high-fat and high sugar food will be temporary and can leave people feeling sluggish in the latter part of the day.


A cup of coffee in the morning is a good accompaniment with breakfast. However, don’t rely on multiple cups of coffee to supply energy throughout the day. Caffeine produces a short-term energy boost which can lead to a ‘crash’ later in the day. It is better to stick to water or fruit juice if drinks are needed at regular intervals through the day.