Do you ever find yourself reaching for caffeine or sugar to keep yourself going throughout the day? Especially around those predictable mid-morning or 3-o’clock energy slumps?

Today, I want to share with you 3 nutrient packed foods that can help boost your energy and vitality naturally.

There are 3 foods that I incorporate into my diet nearly every day to support my body from the inside out. Together, they create steady blood sugar, a strong immune system, a happy digestive tract, and they even add a bit of pleasure and fun into my day – something we all need more of!

1. Whole Food Carbohydrates: Recent dietary trends have villainized carbohydrates, and many women are unconsciously limiting their carb intake. One of the things I notice with my clients is that when we ADD whole food starches back into their diets, in the right proportion, their blood sugar regulates itself better, they no longer suffer from mid-morning and afternoon energy slumps, and they effortlessly drop a few pounds.

Some examples of whole food starches include white and sweet potatoes; pseudo-grains like quinoa, millet, amaranth and buckwheat; brown rice; fresh fruit. Ideal portion size is an important consideration and varies depending on the person. And as always, the quality of the carbohydrate is queen.

Adding nutrient dense whole food carbohydrates back into your diet brings a variety of B-vitamins and magnesium that support so many processes in the body, which are particularly important for women in their late 30’s, 40’s & 50’s.

2. Leafy Greens: Leafy greens are the one food most people avoid like the plague. Many of them have a bitter taste, remind us of unhappy childhood meal memories (eat your spinach!), and most of us don’t know how to prepare them so they taste good.

All of that aside, here are a few good reasons why leafy greens made my short list of energy and vitality boosting foods: They are packed with essential vitamins, minerals, and antioxidants. They are high in dietary fiber which promotes digestive health and regular bowel movements. They contain anti-inflammatory compounds that mitigate inflammation in the body – which is associated with a long list of health issues. They contribute to heart health, help manage cholesterol and blood sugar levels, and promote bone health.

I drink a green smoothie every day to get 2 cups of leafy greens into my body in the morning. I also love colorful salads – as either a side dish or an entrée. And I make a variety of yummy leafy green pesto sauces to use on roasted veggies, brown rice pasta dishes, homemade pizzas, and more.

3. Organic, Fair-Trade & Zero Sugar/Stevia sweetened Cacao – Yes, I am advocating for you to eat chocolate – but with a few very important caveats, and here’s why: Cacao is an incredibly nutrient dense food and does so many amazing things for our bodies. But modern chocolate is full of fillers, dairy, and sugar, which detracts from the positive benefits of the cacao itself.

That’s why I recommend choosing organic and fair-trade cacao – to ensure it is produced without synthetic pesticides or fertilizers, the farmers are paid fair wages, and to promote environmental conservation and social responsibility.

I also recommend finding a source that is high-quality, minimally processed, and unsweetened. I love Ora Cacao’s line of chocolate discs. I also enjoy brands that are sweetened with stevia – Lily’s Dark Chocolate is at the top of my current list.

“Clean” cacao can offer many benefits to the body including: combatting the “rusting” of the body (known as oxidative stress); many cardiovascular benefits including an improvement in blood flow, a reduction of blood pressure, and an energetic opening of the heart; mood enhancement via the stimulation of serotonin and endorphin production, both of which add to a sense of well-being; improved memory and learning; anti-inflammatory effects throughout the body; improving insulin sensitivity and regulating blood sugar levels – which is especially beneficial if you have or are at risk for type 2 diabetes. It’s also an excellent source of minerals that play crucial roles in energy metabolism, oxygen transport and bone health.

These 3 nutrient-packed foods can help boost your energy and vitality, and keep your energy humming at a steady and consistent level throughout the day to better support all you (want to) do in your daily life.

Knowing how to incorporate all of them, in the best ratios and proportions for you, may require some trial and error. But the way these foods can buoy you and create a steady state of aliveness inside of you is worth the time it may take to experiment and discover what is right for you.

PS: There are so many delicious ways to get leafy greens into your diet, and so many benefits to doing so. Why not start with a green smoothie? Grab my free Green Smoothie guide here.