8 ways to boost your energy through food

Unprocessed foods: While a cheeseburger and fries may be comforting to eat, they are not particularly nutritious. Processed foods, such as packaged or canned foods, candies, boxed dinners, and precooked meats, are often high in preservatives, additives, sodium, and trans fat.

Fresh, seasonal fruits and vegetables: The fresher your meal, the more nutrients it will have. Fresh foods often contain more nutrients than processed meals, which may have been depleted of nutrients to extend their shelf life.

Non-caffeinated beverages: Caffeine is OK in moderation and has been found to have certain health advantages. Although it delivers a temporary boost, it does not supply the body with energy.

Lean proteins: Red meats with a high fat content increase your saturated fat intake. Leaner meats, such as chicken, turkey, and fish, provide high-quality protein while containing less saturated fat.

Whole grains and complex carbs: Refined carbohydrates, such as sugars and white flour, provide little nutrients, as do processed foods. Choosing whole grains and complex carbs ensures that your body receives the full advantages of the grain's hull, which adds fibre to your diet.

Nuts and seeds: Nuts and seeds are some of the best meals for relieving fatigue and hunger. A diverse diet rich in nuts and seeds can offer you with healthy nutrients and energy.

Water: Drinking water is vital for the body's optimal function. Although water does not deliver energy in the form of calories, it does aid to facilitate the body's energetic processes, which is an energy boost in itself.

Bananas: Researchers Trusted Source tested bananas to carbohydrate sports drinks on cyclists who required sustained energy throughout long rides.