There’s nothing like an energy crash to throw your day for a loop. This can be especially frustrating when you have things to do and places to be — or if you’re just trying to stay awake during the dark afternoons of winter. It may be tempting to grab a caffeinated drink and hope for the best, but it’s not your only option. Food can fuel your body and reduce hunger, so long as you pick the right foods. Ahead, find the best foods for energy, and learn how they can help you power through the day, according to dietitians.

1. Oats

“Oats are an energy-boosting staple and a great food to incorporate into [your] breakfast, pre-workout, or post-workout meal,” says Maddie Pasquariello, MS, RDN. That’s because oats contain complex carbohydrates, which are digested slowly, providing a steady source of energy for the body. “They also contain soluble fiber, which can help lower cholesterol, [as well as] vitamins, minerals, and antioxidants,” adds Dena Champion, MS, RDN, CSO, LD, CNSC. Plus, oats can be paired with other energy-supporting ingredients like a scoop of nut butter, protein powder, or dried or fresh fruit, notes Pasquariello.

2. Bananas

“Bananas, like most carb-containing foods, are an easy source of accessible energy for the body,” shares Pasquariello. “So much so that many folks reach for them as a quick (and portable!) pre-workout snack,” she adds. And while they’re great on their own, bananas pair especially well with nut butter, another energizing food (see below). This is a great way to incorporate protein and fat, which will help keep you satiated — and therefore, energized — according to Champion.

3. Water

“As plain water contains no calories, it’s not a direct source of energy for the body,” explains Pasquariello. However, your daily water intake does affect your energy levels, as it’s needed for bodily functions that support energy (think nutrient absorption and digestion). Case in point: You lose water via urinating, sweating, and breathing, “so if you haven’t consumed enough water, you can feel depleted and experience fatigue or weakness,” says Pasquariello. But how much water is enough, exactly? In general, “aim to drink at least half your body weight in pounds as ounces of water each day,” says Pasquariello.

4. Nut butter

If you’re looking for an energizing food that packs a punch, reach for nut butter. The ingredient contains calories, carbohydrates, fiber, protein, and fat, all of which provide energy and support satiety. Different types of nut butter also provide certain micronutrients; for example, peanut butter offers vitamin B6 and magnesium, while almond butter has some magnesium, calcium, and iron, notes Pasquariello. Regardless of the variety, nut butter is a deliciously versatile ingredient; try pairing it with fruit, like bananas or apples, or spreading it on whole-grain bread, suggests Champion.

5. Eggs

Though eggs contain fewer carbs than the aforementioned foods, they’re still “a solid energy-boosting food”, says Pasquariello. That’s because they’re rich in protein and fat, which take longer to break down in the body. This provides fuel that’s released more slowly, helping maintain your energy levels. Eggs also contain essential micronutrients, including vitamin D, vitamin B6, vitamin B12, and iron, according to Pasquariello. Try pairing eggs with avocado toast or noshing on a hard-boiled egg for a satisfying snack.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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