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5 Foods to Eat for Energy


All foods contain energy, but not all foods will make us feel energetic. In fact, some foods can make us feel sluggish.

In this post, we will advise you on some of the top foods you can eat to get the best energy and keep it sustained throughout the day.

  1. Oats

Oats come under the macro-nutrient carbohydrate. Carbohydrates provide us with an amazing source of energy as they provide quite a lot of bulk in the diet, meaning that they keep you fuller for longer.

Oats are a great example of a high fibre, complex carbohydrate. This means that it will take your body longer to break down. In other words, your body will be ‘drip fed’ energy, rather than a huge spike and crash.

Please be careful to choose the larger oat variety rather than the small oats which are more processed and do not provide your body with that long acting energy.

  1. Caffeine

Caffeine is the active ingredient found in coffee, tea and even chocolate. Caffeine acts like a stimulant in your body and can be useful when a boost of energy is required.

Caffeine has also been linked to improvements in low mood and a reduced risk of dementia.

Although we love caffeine, it does need to be taken in moderation and you should be aware that it takes around 5-6 hours for your body to break just ½ of it down.

So, we advise that you have no more than 400mg / day (around 2 expresso shots). And, that you do not have any caffeine after mid-day, otherwise it will negatively impact your sleep.

Please note, your caffeine intake should be less than 300mg/ day if you are breastfeeding and less than 200mg / day if you are pregnant.

  1. Water

Often, we feel tired when we are dehydrated. Dehydration can even cause a lack of concentration and bloating.

To counteract this. As an adult, you should be drinking 30 – 35ml / kg / day. You may need more depending on how much exercise you do, so monitor your own urine colour, headaches and skin dryness to tailor your fluid intake accordingly.

Water is the best hydration, but other fluids such as tea, coffee and small amounts of fruit juice also count towards your total intake.

  1. Eggs

Eggs are an amazing source of protein. Protein has been shown in studies to help regulate blood sugar levels and keep you fuller for longer.

By adding protein to each meal, you help yourself avoid large energy slumps post meals.

Eggs are a good choice of protein as they are versatile, low in saturated fat and provide that all important vitamin D. Just be sure to eat the whole egg, otherwise you will not get the full micronutrient benefits.

Please note, the idea that eggs need to be avoided for those with a high cholesterol is only a myth. Dietary cholesterol does not increase blood cholesterol, saturated fat does.

    5. Chickpeas

Chickpeas are a well-known plant protein source. But, did you know that they also contain around 34% of your iron requirements / 100g?

Iron is an important element of anyone’s diet as it forms your haemoglobin. This is the bit in your red blood cells which transport oxygen around your body.

If your diet is low in iron, you will become anaemic. This will cause you to feel fatigued and you may find that you easily become out of breath at times.


We need energy for our body to work and feel good. We get energy from food, but it is important to choose the correct foods to get energy which lasts all day. We also need to be mindful of how energy is moved around our body and which micronutrients are needed to do this.

If you would like to book in for a dietitian assessment to find out why you are struggling with energy, then call +97145199999 today.


Article by our Dietitian: Kirsten Jackson