Eat for more energy

• Nibble on nuts. Munch magnesium-rich foods like almonds, cashews or soybeans. Patients suffering from chronic fatigue improved their energy levels after increasing their magnesium intake, report researchers at Britain's University of Southampton.
• Trade doughnuts for apples. Eating lots of sweets causes your blood sugar to spike then drop, which leads to an energy dip. Fruit has the natural sugar and fiber to satisfy your sweet tooth and sustain your energy.
• Snack more often. Getting a combination of complex carbs, protein and healthful fats every three to four hours can keep your energy level on an even keel all day long. Try a snack like cheese and whole-grain crackers with a few apple slices.
• Spice it up. Stir some fresh garlic into pasta sauce for an energizing spaghetti dinner tonight. Researchers aren't quite sure why, but numerous studies show that garlic fights off fatigue.

Sources: Dawn Jackson Blatner, RD, and Susan Moores, RD, spokeswomen for the American Dietetic Association, and Elizabeth Ward, RD, author of The Pocket Idiot's Guide to the New Food Pyramids.