Fruit gives you fiber

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If you have celiac disease, you can't digest the protein found in wheat, rye, barley, and some oats. It can give you all kinds of gastrointestinal distress and make you tired. But there is nothing unhealthy about gluten. So if you feel fine after eating it, you don't need to avoid it. If you do have celiac disease or a gluten sensitivity, eat naturally gluten-free foods and grains like quinoa, rice, and nut flours.

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Milk and foods that contain it won't crash your energy level. If you're lactose-intolerant, simply choose lactose-free milk or non-dairy options like almond, soy, rice, oat, or coconut beverages. Make sure you pick ones that are fortified with calcium and vitamin D. Your body needs those vitamins for many reasons.

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Technically, it won't give you energy because water has no calories. But if you don't drink enough of it, you might feel tired. Make this your go-to drink at meals and throughout the day. Add some lemon, lime, or other fruit if that helps you want to drink enough of it.

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Alcohol can make you drowsy. If you drink it at night, you may find it easy to fall asleep. But you will probably wake up when the nightcap wears off after a few hours. When your sleep is choppy, you can feel tired the next day. Alcohol can also relax the muscles in your throat, which can make sleep apnea worse.

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These include sports and energy drinks, regular sodas, and some fruit juice (those with 100% fruit juice are much more nutritious). You may get some pep in your step after you sip one, but not for long -- just like with sugary foods. Some of these drinks have caffeine in them, too. If you drink too much and can't sleep well tonight, that means you'll be more tired tomorrow.

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These include brown rice, barley, farro, oatmeal (not the instant kind), and whole wheat. You'll get more fiber in them, which keeps your energy going stronger, longer. Plus, these foods are packed with many nutrients that are good for you.

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Think pasta, white bread, crackers, candy, cookies, and sweets. Food made with lots of sugar or refined white flour don't have much fiber for your body to break down. This lets sugar get into your bloodstream really fast. You may get a quick burst of energy. But when your blood sugar drops back down, you may feel sluggish.

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What you eat gives you energy. But some kinds of foods are more like a burst, while other types keep you going longer. Do you know what's got staying power and what's a quick hit?

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You'll generally get just as much nutrition from frozen vegetables as you do from fresh, sometimes more. Plus, they stay good longer than fresh produce, so they're less likely to go to waste.

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Spinach, kale, collards, and turnip greens are low in calories and full of nutrients like folate, iron, fiber, magnesium, calcium, and vitamin C. The pre-washed, bagged kinds are super convenient and still affordable. Use them for a tasty salad, add them to whole-grain pasta, or you can boil, steam, or saute them as a perfect side dish for just about anything.

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Yes, it has quite a bit of fat. But it's mostly the healthy, unsaturated kind. It also has potassium and even some fiber. And it's not just for sandwiches -- try some on celery sticks or apple slices for a satisfying snack.

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