If you want a steady stream of energy without the ups and downs, dieticians recommend whole foods, grains, fruits and vegetables. The key to sustaining energy throughout the day is balance. Start the day with a portion of whole grain and fresh fruit. Throughout the day, eat fresh fruit, nuts, seeds, beans and non-starchy vegetables in small portions.
For a pick-me-up, research dietitian Aubrey Jarman recommends a slice of apple or one whole wheat cracker with peanut butter. Drink plenty of water. Chronic dehydration is one of the primary causes of tiredness and lack of energy. Meat and fish are part of a balanced diet, when eaten in moderation.