10 Foods That Keep Your Energy Steady

Reaching for the right foods will dictate if your day feels fueled and energetic or hungry and exhausted. Why? It's all about blood sugar. Blood sugar, also known as glucose, is our main source of energy. And we feel our best when levels are balanced, avoiding big spikes that end up in big crashes. 

Snacks and meals that are full of protein, healthy fats, and fiber-rich carbohydrates will keep energy levels consistent and your cravings at bay. These are also smart options if you’re looking to maintain or optimize your weight.  

Here are ten foods that consistently keep you full, provide health benefits, and serve as serioulsy satisfying fuel . 

1. Eggs

Eggs are a perfect food for several reasons, and the fact that they keep you feeling full is at top of the list. Comprised of pure protein, plus healthy fats and essential nutrients like choline (from the yolk), starting your day with eggs or reaching for them as a mid-morning (or afternoon) snack is a smart choice. Look for organic, non-GMO, and pasture-raised options like Pete and Gerry's Organic (above) or Nellie's Free Range.

2. Nuts and seeds

Nuts and seed are a great way to add both healthy fat and fiber to your meal or snack. Two favorites are almonds and pistachios. Both are packed with monounsaturated fats, fiber, and minerals, which will give your body the energy you’re looking for and be a satisfying snack. Just be sure to keep portions in check as it’s easy to over-do it. We love covered nuts from Justin's and SkinnyDipped.

3. Cottage Cheese

Sort of a savory sister to plain yogurt, cottage cheese has an impressive nutritional profile while delivering a satisfying texture and taste. Delivering over 50% of RDI and 25 plus grams of protein in a one-cup serving, cottage cheese will give you a natural boost of energy and leave you feeling full. Two delicious ways to incorporate into your daily meals include topping a bowl of it with your favorite berries + raw nuts or whipping it into your scrambled eggs. Just make sure to look for high-quality, organic dairy with a simple ingredient list, such as Good Culture. 

4. Sweet Potatoes

Thanks to sweet potatoes being a complex carbohydrate and containing fiber they will slow down the digestion process, keeping you feeling full and satisfied. They are also filled with essential vitamins and minerals like vitamin c, B6, calcium, and potassium. For a satisfying and simple dinner try roasting a sweet potato and then filling it with shredded bbq chicken or pork.

5. Roasted Chickpeas

Reaching for a crunchy mid-afternoon snack like chips or pretzels is a normal desire. But instead of filing up with a food that will leave you ultimately feeling more hungry and sluggish, not to mention derail any weight goals you're after, reach for a better option like roasted chickpeas. They are crunchy and salty but also deliver fiber and protein making it a much smarter snack choice. And the good news is that they are gaining more popularity you'll see these in just about every grocery store. Try Saffron Road for some fun flavor varieties.  

6. Quinoa

The fastest source of energy for your body are carbs, and your body needs them for several things. That said, not all carbs are created equal. Quinoa is a great swap for rice or pasta because it not only gives you the carbohydrates you may be craving but also offers higher amounts of protein, fiber, and iron. Try varieties from Lundberg Family Farms.

7. Matcha

While technically not a food, matcha had to be mentioned. Derived from green tea, matcha is made by grinding green tea leaves into a fine powder. You will of course get a boost of energy thanks to its caffeine content, however, you'll feel focused and energized versus jittery that can sometimes come from coffee. But beyond the caffeine boost, you're also getting a high level of antioxidants and other plant compounds that have proven to deliver the body with a variety of health benefits. We love it in this Suja Elevated Nutrients juice!

8. Beans

Adding more plant-based proteins into your diet is always a good choice and everyone can benefit from the nutrient profile of beans. Combining carbohydrates, protein, and fiber beans are a great choice. And these days there are tons of convenient, ready to eat bean pouches that make it even easier to incorporate into your lunchtime salad or soup or for a fast weeknight dinner. Try a new favorite, A Dozen Cousins.

9. Avocado

A healthy mono and polyunsaturated fat, combined with B vitamins and fiber, avocado is a superfood everyone should be eating daily. Mashed onto whole-grain toast or eaten just with a spoon, avocado will keep you feeling full and nourished and everyone should aim to eat at least half an avocado per day. 

10. Berries

Brimming with antioxidants, natural sugars, and fiber, berries are both sweet and tangy and a great energy-boosting, whole food to reach for. Try pairing 1 cup of berries with 1/4 cup of raw nuts for a satisfying mid-afternoon pick me up.