Eat three meals a day, especially breakfast if you want increased energy. Many people eat sugary refined foods for breakfast, giving them a quick high and then a slump later in the day. If you don't want to be sleeping at your desk around four o'clock, make sure to incorporate healthy whole foods into the meals that you eat throughout the day. Good choices for energetic breakfasts are fresh fruit, smoothies and whole grain cereals like oatmeal. Do a breakfast experiment and try a different breakfast each day of the week. Because each of us is different, we have to experiment on ourselves to see what works for the individual. Eat your food and note what you ate, how you feel eating it and how you are feeling two hours later. This simple exercise done for a week can really help you identify which foods give you energy and which ones make you feel low. See how you feel after a bagel and coffee as compared to oatmeal and fruit, or eggs with spinach and mushrooms as compared to a bowl of cereal. Identify which foods work to give you lasting energy throughout the day and then eat those on a regular basis. You can do the same thing for lunch and dinner to create a menu that works to give you increased energy every day of the week.

These simple steps will make a world of difference: reduce the amounts of caffeine, sugar and refined foods you are eating and replace them with lots of water, fruits, vegetables and whole grains. Eat three meals a day and experiment on yourself to see what works for you. Eating for energy creates a happier, healthier you!