Best and worst foods for all-day energy

Stress, dieting, not getting enough sleep: three major reasons women have no energy. Because getting a solid 8 hours every night, having zero worry, and eating a diet that balances itself aren't possible, here's the next best thing: food. What you eat is like the gas you put in your car-use the wrong amount or the wrong kind and you'll stall. What I avoid: big, sweet coffee drinks (sugar, excess caffeine, and empty calories) and vending-machine snacks such as candy bars and cookies. Here's what stressed, tired, or weight-watching women should choose instead:


If You're Stressed:
Carb-rich foods Think whole wheat English muffin or sweet potato; both are rich in carbohydrates, which the body converts to serotonin, a calming brain chemical.

Dark chocolate Cocoa is loaded with mild mood- and energy-boosting stimulants such as caffeine and theobromine. As always, moderation is key.

If You're Sleep Deprived:
Vitamin B-rich foods They include turkey and milk and can help insomniacs by regulating the sleep inducing hormone melatonin. If you don't suffer from insomnia but didn't get a good night's rest, try sipping small doses of caffeine-8 ounces of coffee or less at a time-throughout the day to stay alert.

If You're Dieting:
Anything loaded with fiber Fruits and veggies that are high in fiber (such as apples and broccoli) take longer to digest, which means more sustained energy. Foods like bananas, onions, and whole wheat contain a particular type of fiber called inulin, which can help regulate those pesky hunger hormones.

Lots and lots of water (or other unsweetened beverages) Staying hydrated is essential when you're cutting calories-even being mildly depleted can drain your energy reserves. Worse, it may slow down your metabolism-something you definitely DON'T want when you're trying to shed pounds.

More tips to live well:

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Want more from Liz? Check out Flat Belly Dietto slim your tummy.

[photo credit: Getty Images]