We recently shared seven ways to boost your energy and focus. Unsurprisingly, diet plays a big role in maintaining steady energy levels. So what does a registered dietician recommend eating for sustained energy? Here are Tracy Lockwood Beckerman’s “five golden rules” of eating for energy shared with us by Well+Good.

1. Eat foods with a low-glycemic index. These foods won’t cause a spike in blood sugar levels, therefore they won’t cause you to crash later in the day. Low-glycemic, high fiber foods include veggies like broccoli, cauliflower, and carrots, healthy fats like nuts and fish, and complex carbohydrates like whole grains, quinoa, beans, and oats.
2. Drink water. No surprise here. Our bodies are 70 percent water, so being dehydrated leaves us feeling sluggish and groggy. Start your day with a big glass and if you’re feeling tired, try replenishing your energy with plenty of water.
3. Eat breakfast! As we rush to start our days, it can be tempting to save time by skipping breakfast, but this critical meal wakes up your metabolism and can help boost your energy levels throughout the entire day. Opt for a big breakfast high in protein, complex carbohydrates, and healthy fat to leave you feeling fuller for longer. Plus, eating a big breakfast, rather than lunch, will help you avoid afternoon fatigue. Need inspiration? Eggs, Greek yogurt, and bananas are some of Beckerman’s go-to breakfast staples.
4. Limit alcohol intake. Alcohol is a depressant, so in addition to being recommended for overall health, reducing alcohol intake will help you avoid drowsiness the day after a happy hour. 
5. Drink caffeine sparingly. This one may sound counterintuitive for boosting energy, but too much caffeine can make us immune to its effects and keep us up at night, actually reducing our sleep and making us more tired. Try replacing one of your daily cups of coffee with green tea or matcha which releases caffeine more steadily so you don’t experience a mid-afternoon crash. 

We all know that what we eat has a direct impact on our health and energy levels. But with all the mixed messaging about dieting, it can be confusing to know what constitutes “eating healthy.” Start with these five basic rules to optimize your energy levels and eat for energy!