What are the best foods to eat for sustained energy?

For sustained energy, focus on foods that provide a steady release of glucose rather than quick spikes. Complex carbohydrates like oats, brown rice, sweet potatoes, and whole grain bread digest slowly and keep blood sugar stable. Pairing these with protein and healthy fats slows digestion further, extending energy release. Good options include eggs, nuts, legumes, Greek yogurt, and fatty fish like salmon. Fiber-rich vegetables and fruits like apples and berries also help maintain steady energy. Staying hydrated matters too, since even mild dehydration causes fatigue. Avoid heavily processed foods and sugary snacks, which cause energy crashes. Eating smaller, balanced meals throughout the day tends to work better than large, infrequent ones.