3. Complex carbohydrates: Whole grains, fruits, vegetables
Carbohydrates are the body’s primary energy source, but many of us eat too many “simple” carbs that digest quickly, sending blood sugar on a wild ride that saps energy. Choose complex-carb foods like brown rice over white, to get a steady supply of energy. In a British study of 142 people who ate high-fibre cereal at breakfast for two weeks, the volunteers had more energy, mental clarity, and less emotional upset than they did when they went back eating to their usual breakfasts.
Another reason to get your fill of whole grains: They’re a good source of B vitamins. Run low on Bs, and you’re apt to slump. They have many functions, including the breakdown of carbohydrates, fats, and proteins into glucose, the fuel our bodies run on.
Aim for: In addition to the recommended 7 to 10 daily servings of fruits and vegetables, aim to get at least three carbohydrate servings from whole grains like whole wheat or brown rice. A serving of bread is one slice; a serving of rice is 1/2 cup (125 millilitres).