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Which foods boost energy?

Dr. Michael Roizen, MD
Internal Medicine
With the enormous variety of food available in this country, and the often contradictory information in the media about various diets, making food choices can be confusing and overwhelming. But when it comes to a RealAge (physiologic age), it's really quite simple. In fact, there are only fifteen food-related habits that we know affect your energy level and rate of aging:
  • Choose the appropriate total calories for your height and build.
  • ​Limit saturated and trans fats to less than 20 grams a day.
  • Make sure healthy fat makes up about 25 percent of your daily calories.
  • Get the right vitamins and avoid the wrong ones.
  • Get the right minerals and avoid the wrong ones.
  • Get the right micronutrients and avoid the wrong ones.
  • Eat four or five servings ("fistfuls") of fruit a day.
  • Eat four or five servings ("fistfuls") of vegetables a day.
  • Eat 25 grams of fiber a day.
  • Eat an ounce of nuts a day.
  • Eat ten tablespoons of spaghetti or tomato sauce a week.
  • Have one to two drinks of alcohol a day if you are not prone to alcohol or drug abuse.
  • Get 31 milligrams of flavonoids a day.
  • Avoid simple sugars.
  • Eat three portions of a variety of fish a week.
The RealAge Makeover: Take Years off Your Looks and Add Them to Your Life

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The RealAge Makeover: Take Years off Your Looks and Add Them to Your Life

Why not live at 60 feeling like you did at 35?Thousands of Americans are younger today than they were five years ago. How is that possible? By following the specific recommendations that reverse...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.