Introduction
Not all calories are created equal. The quality of your food directly affects your energy levels, focus, and productivity. Let’s explore how a healthy diet can power you through the day.

The Role of Macronutrients

Carbs: Your body’s primary energy source. Choose complex carbs like oats, quinoa, and sweet potatoes.

Proteins: Vital for tissue repair and muscle health. Include fish, chicken, beans, and lentils.

Fats: Healthy fats fuel your brain. Use avocados, nuts, and olive oil.

The Importance of Micronutrients
Vitamins and minerals like B-vitamins, iron, and magnesium play key roles in converting food into energy. Leafy greens, nuts, seeds, and legumes are rich sources.

Energy-Killing Foods
Avoid:

Refined sugar

Processed snacks

Excess caffeine
These lead to energy crashes and poor concentration.

Ideal Energy-Boosting Meals

Breakfast: Oatmeal with fruit and almond butter

Lunch: Grilled chicken salad with quinoa and avocado

Snack: Greek yogurt with berries

Dinner: Baked salmon, roasted vegetables, and brown rice

Hydration Matters
Even mild dehydration can cause fatigue. Aim for at least 8 glasses of water daily.

Conclusion
Fuel your body with nutrient-dense foods to maximize energy and focus throughout the day. It’s not just about eating less, but eating smart.