7 Diet Moves That Are Natural Energy Boosters

The truth is, even little tweaks in your meals can have a significant impact on your energy, mood, and overall well-being. “Small, manageable changes are sustainable, and they give you a sense of success that keeps you motivated,” says Dolores Woods, a registered dietitian at UTHealth Houston School of Public Health.

The rewards can be huge. A study published in 2021 in the journal Nature Food found that trading just 10 percent of your daily calories from beef and processed meats to more nutritious foods, such as fruits, vegetables, beans, and fish, can increase your healthy life span. So you may not only live longer but also extend the amount of time you live free of serious illness. For someone eating 2,000 calories, that means trading just 200 calories—roughly one snack or side dish a day. Want to try this and our other expert-advised ideas? Start the year off right by making a few small changes every day.