The Best Foods For Energy

May 6 -- As the weather warms up, you may be inspired to engage in more outdoor activities. But before you do pick up a few healthy eating habits for the energy to carry you through those long summer days.

Experts say while the simple act of eating will give you energy, making the right food choices can mean the difference between crankiness and sustained vigor.

"All our food is made of carbohydrate, protein and fat and those three macro nutrients all have energy because they all have calories," says Sheah Rarback, a spokesperson for the American Dietetic Association from Miami, Fla. "But the one that the body turns to energy most rapidly is carbohydrate."

That means that if you're in need of a quick energy boost, you should reach for foods high in carbohydrates like a piece of fresh fruit, rice cake, or crackers. Getting sustained energy, however, requires a more varied mix of foods.

"If you want that energy to last a little bit longer, you add a little bit of protein or a little bit of fat," says Rarback. "So if you took that rice cake and added some peanut butter, your body is using the carbohydrate energy right away and then the little bit of fat is sustaining you — it takes longer to digest."

Battling Fatigue, Overlooking Iron

Experts also say some of diet-related causes of fatigue can be easily overlooked.

"We talk about feeling fatigued, and sometimes people don't realize why they feel the way they do," says Randi Konikoff, a dietitian from the Tufts University School of Nutrition in Boston, Mass. "For instance, you may associate a headache with being hungry, but it may mean that you are not getting enough water."

Headaches and fatigue are common side effects of dehydration, and so it's a good idea to make sure you are getting the recommended daily amount of water — typically 6 to 8 glasses.

Another cause of diet-related fatigue is iron-deficiency anemia, particularly for menstruating women.

"If iron is the root of your problems, blackstrap molasses can help," says Erin O'Donnell, senior editor for Natural Health Magazine. "Blackstrap molasses contains a ton of iron, and you could add it to baked goods, or use a teaspoon of it in your tea."