{"id":2206028,"date":"2025-03-05T07:27:16","date_gmt":"2025-03-05T15:27:16","guid":{"rendered":"https:\/\/tinybeans.com\/?p=2206028"},"modified":"2025-03-06T10:37:06","modified_gmt":"2025-03-06T18:37:06","slug":"best-foods-for-energy","status":"publish","type":"post","link":"https:\/\/tinybeans.com\/best-foods-for-energy\/","title":{"rendered":"10 Food Combos That Fight Fatigue"},"content":{"rendered":"

Nighttime feedings, sleep regressions<\/a>, kids camped out horizontally in your bed<\/a>, waiting up til teens get home\u2014nobody said parenting came with sleep benefits. But don’t make the mistake of assuming that your morning cup of coffee is the panacea for all-day exhaustion. It turns out that the things you eat throughout the day may be the secret to the energy you crave.<\/p>\n

“The main thing that gives our body energy are food and calories,” explains Diane Burge<\/a>, a registered dietitian and certified eating disorder specialist in Los Angeles. But not just any food and calories. The trick is to combine carbohydrates, proteins, and fats to keep your energy sustained. She warns that carbs alone\u2014which we often crave when we’re tired\u2014can give you a quick burst of energy, but you’ll crash if you don’t balance them out.<\/p>\n

In other words: If you’re going to eat bread, sugar, or French fries (love, love, and love!), be sure to tack on fat and protein. According to Burge, even if you have cotton candy, buffer it with grilled chicken and you’ll be OK. <\/span>So what should you snack on to put some pep in your step? From peanut butter and cottage cheese to egg sandwiches and loaded nachos (really!), here are some easy food combos that’ll give you energy all day long:<\/p>\n

Bagel and Cottage Cheese with Cinnamon<\/h3>\n

No, you don’t have to give up bread! While bread is loaded with complex carbs, which can give you that quick burst of energy, you’ll need to add protein and fat to keep that energy going. Top a whole grain bagel with protein-rich cottage cheese<\/a> (which has almost double the protein of cream cheese and is high in vitamin B12). Add a sprinkle of cinnamon\u2014known to help regulate blood sugars and have an antioxidant\/anti-inflammatory effect\u2014and you’ll pack in the nutrients without the crash.<\/p>\n

Don’t like cottage cheese? A bagel with lox, hummus, or avocado is also a great way to fuel up on protein, fat, and carbs.<\/p>\n

Egg & Cheese Sandwich<\/h3>\n

Protein, check! Fat, check! Carbs, Yep! Egg sandwiches are an easy go-to breakfast food for energy that you can find almost anywhere. Even store-bought egg sandwiches are OK occasionally (they tend to have more fat than the ones you make at home). You can make a lighter version using Egg Beaters or scrambled egg whites topped with light mozzarella on an English muffin. You can also add a tomato for a burst of vitamin C.<\/p>\n

Protein Tofu Smoothie<\/h3>\n

With a sweet mix of protein, fat, and carbs (in the sugar), this smoothie is an easy way to get those nutrients at any time of day. To make it, mix the following ingredients in a blender:<\/p>\n