Eat right for consistent energy

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Quick: Name your usual tiredness fix. If you said a cereal bar or a coffee drink, you're not getting an effective boost--and may even be setting yourself up to crash later on. "The food you eat is like the gas you use to fuel your car," says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association. "Without enough of it--or the right kind--your energy will stall." Luckily, certain foods can help fight fatigue. Here are some of the top stamina sappers you may encounter, and what to eat and drink more of (sample menus included!) to stay sharp, focused, and energized all day.

ENERGY SAPPER: STRESS
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Carb-rich foods Healthy treats such as half of a whole wheat English muffin with fruit spread are rich in carbohydrates, which can boost your levels of serotonin, a calming brain chemical.

Chocolate Nibbling on a few squares of dark chocolate may work, too--it's packed with caffeine and theobromine, mild mood- and energy-boosting stimulants, according to UK researchers.

Fluid-filled foods "Food accounts for about 20% of our daily fluid intake," says Samuel N. Cheuvront, PhD, RD, a principal investigator with the US Army Research Institute of Environmental Medicine. Staying hydrated is one of the simplest ways to keep energized and focused. A recent study of athletes found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. To eat for energy, avoid dry packaged snacks such as pretzels, which lack sufficient fluid to aid hydration. Instead, opt for water-rich snacks, including fresh produce. Foods that swell up during cooking--such as oatmeal or pasta (which is nearly 65% water)--are also smart choices.

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Tea A recent report found that pairing caffeine and the amino acid L-theanine, both present in tea, decreased mental fatigue and improved alertness, reaction time, and memory. What's more, black varieties can help you recover from stress, according to researchers at University College London. In their study, adults who drank tea four times a day for 6 weeks had lower levels of the stress hormone cortisol after a tense moment, compared with those who drank a tealike placebo.

YOUR STRESS-BUSTING MENU
Breakfast
1 c oatmeal made with fat-free milk, topped with 1 diced pear, 2 Tbsp chopped walnuts, and 2 tsp brown sugar
1 c black tea

Lunch
1 c reduced-sodium minestrone soup
1/4 c hummus with 10 baby carrots, 1 c cucumber and red bell pepper slices
2 c air-popped popcorn

Snack
2 Tbsp semisweet chocolate chips
1 c black tea

Dinner
Spicy shrimp spaghetti: 10 lg shrimp sauteed in 2 tsp olive oil with 1 clove minced garlic and a pinch of red-pepper flakes, tossed with 1 chopped tomato and 1 c cooked whole grain spaghetti
Small salad with 1 Tbsp vinaigrette
1 orange

Snack
3/4 c raspberry sorbet

Nutrition info: 1,560 cal, 57 g pro, 248 g carb, 38 g fiber, 44 g fat, 10 g sat fat, 110 mg chol, 840 mg sodium

ENERGY SAPPER: DIETING
Calories are literally units of energy. Without the proper amount of fuel your cells need to perform, you'll feel weak and light-headed. Your challenge: Trim enough calories to lose weight but get the right number to keep energized. Visit prevention.com/healthtrackers to determine your daily caloric needs, and then follow our smart strategies for slimming down without slowing down.

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Frequent meals Small, regular meals and snacks (instead of a few large ones) every 3 to 4 hours give you sustained energy and dampen hunger by keeping your blood sugar on an even keel. When researchers at the National Institute on Aging compared middle-aged men and women who ate only one meal a day with those who consumed three squares, they found that the one-meal-a-day group had larger spikes in blood sugar. As a result, eating less frequently may cause energy levels to soar and then plummet.

Fiber Roughage-rich foods slow digestion, keeping energy stable; they also help fill you up so you eat less. Choosing foods such as onions, bananas, and whole wheat may help you keep up your stamina and control your weight because they are rich in inulin, a prebiotic fiber (meaning it encourages the growth of healthy bacteria in the gut). The substance may keep unwanted pounds at bay by regulating some of the hormones that control appetite, according to researchers at the USDA ARS Children's Nutrition Research Center. Right now there's no recommended intake of prebiotic fiber specifically, but getting small amounts throughout the day is a strategy that can help you meet your daily 25 g of total fiber and drop pounds.

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Water and unsweetened beverages Staying hydrated will keep you energized and may help you shed weight--even mild dehydration can slow metabolism, according to researchers at the University of Utah. Just avoid artificially sweetened beverages. Although they contribute few calories, a Purdue University study released earlier this year revealed that artificial sweeteners may interfere with your brain's signals, prompting you to eat more. If you don't like water, try another energy-revving drink that will hydrate you without increasing your appetite or adding excess calories, such as tea or sparkling water (either au naturel or flavored with homemade frozen 100% fruit juice cubes).

YOUR DIET-FRIENDLY MENU
Morning Meal
1 slice whole wheat bread, toasted and topped with 1 Tbsp almond butter and 1 sm sliced banana
Coffee or tea

Midmorning meal
1/2 c fat-free vanilla yogurt with 2 Tbsp dried cranberries
1 glass water with lemon

Afternoon meal
Greek tuna wrap: 1 c romaine lettuce tossed with 3 oz drained chunk light tuna, 1/2 sliced tomato, 5 black olives, 1/4 sliced cucumber, sliced onions, 1 Tbsp red wine vinegar, and 1 tsp olive oil, wrapped in 1 whole wheat tortilla
1 glass sparkling water with 2 100% grape juice ice cubes

Midafternoon meal
1 apple
2 1" cubes low-fat cheese
12 oz unsweetened iced tea

Evening meal
Onion-smothered barbecued chicken: 4 oz grilled chicken breast with 1 Tbsp barbecue sauce, topped with 1/2 grilled, sliced onion
1 baked sweet potato
6 steamed asparagus spears with 1 tsp olive oil

End-of-day meal
2 c air-popped popcorn sprinkled with 1 tsp grated Parmesan cheese
1 med orange

Nutrition info: 1,380 cal, 85 g pro, 208 g carb, 27 g fiber, 29 g fat, 5 g sat fat, 130 mg chol, 1,550 mg sodium

ENERGY SAPPER: SLEEP DEPRIVATION
When you're tired, you may feel hungrier than usual; lack of slumber disrupts hormones that signal your need for nourishment. Eating the right foods can help boost your energy and keep you satisfied without overeating.

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Sleep-promoting nutrients "Certain vitamins and minerals have a profound effect on the quality of our slumber," says Elizabeth Somer, RD, author of Food & Mood. "Getting adequate amounts of vitamins B6 and B12, calcium, iron, and magnesium can help you maintain healthy sleep patterns." One key player is vitamin B12, which we don't absorb as well as we age. The nutrient helps fight fatigue by building strong, healthy red blood cells. Several studies reveal that vitamin B12 may improve chronic insomnia by influencing melatonin, a hormone that regulates sleep cycles. Because B12 is found only in animal foods, such as turkey and milk, vegetarians and vegans may need to eat fortified foods or take a supplement.

Carbs at night Before you turn in, try a small bowl of oatmeal or a handful of whole grain crackers for their comforting carbohydrates. An all-carb snack increases levels of mood-lifting serotonin, which may help promote sleep.

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Small doses of caffeine Frequent mini-servings of caffeine (8 ounces of coffee or less) keep you awake, alert, and focused for longer than a single jumbo one would, according to sleep experts. "When you quickly drink a large coffee, the caffeine peaks in your bloodstream much sooner than if you spread it out over time," says Harris R. Lieberman, PhD, a research psychologist with the US Army Research Institute of Environmental Medicine. Start your day with an 8-ounce coffee (the "short" size is available by request at Starbucks). Or, ask for a large half caf. Then keep the caffeine lightly flowing with a lunchtime cappuccino (it's got only 75 mg--about one-quarter of what you'd get in a 16-ounce coffee), followed by a small midafternoon latte. If you have trouble sleeping, you may want to avoid caffeine in the afternoon, or altogether. Not a java junkie? Tea works, too, though it is lower in caffeine.

YOUR SLEEP-DEEPLY MENU
Breakfast
Morning burrito: 3 egg whites scrambled in 1 tsp canola oil with 1 Tbsp shredded low-fat cheese and 2 Tbsp salsa, in a whole wheat tortilla
1/2 grapefruit
8 oz coffee or 16 oz half caf

Lunch
Turkey burger on a whole wheat bun with 1/4 sliced avocado and sliced tomato and onion
1 c grapes
4 dried apricots
8 oz fat-free cappuccino

Snack
8 oz fat-free latte
2 Tbsp nuts with 1/4 c whole grain cereal

Dinner
3 oz grilled or broiled lean flank steak
1 baked potato with 2 Tbsp low-fat plain yogurt and 1 Tbsp chopped chives
1 c spinach sautéed in 1 tsp olive oil with 1/2 clove minced garlic

Snack
1 packet prepared instant oatmeal

Nutrition info 1,560 cal, 99 g pro, 229 g carb, 29 g fiber, 33 g fat, 6 g sat fat, 95 mg chol, 1,060 mg sodium