According to Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association, "The food you eat is like the gas you use to fuel your car. Without enough of it - or the right kind - your energy will stall." So, exactly what are the foods you should eat to remain focused and energized all day? The answer to that question is determined by your lifestyle.

Is your life is Stressful?

Regardless of where the stress comes from, when your body is subjected to tension, it will automatically trigger a surge in hormones such as cortisol and adrenaline. These hormones can not only lead to fatigue but also to fatigue related symptoms, such as headache and back pain.

To keep your energy level up during stressful situations, you need to snack on carb-rich foods, such as a whole wheat English muffin spread with a fruit only spread. This snack will increase your level of serotonin, which has a calming affect. Additionally, nibbling on an ounce of dark chocolate may work well because dark chocolate (70%) is full of both caffeine (to boost your energy) and theobromine (a natural relaxer). A nice cup of hot tea would go well with the chocolate snack to help increase your alertness.

Are You On a Diet?

Everyone knows that calories are units of energy. And anyone that has ever been on a diet knows the exhaustion you feel when you start limiting your food intake. So to avoid feeling weak and light-headed you need to pay particular attention to your snacks.

If you can eat smaller, but regular, meals and snacks every 3 to 4 hours you should be able to sustain your energy level. Concentrate on fiber rich foods. They not only fill you up, they digest more slowly keeping your energy level stable. Good choices are bananas and whole wheat products. Once again, it is important to stay hydrated. If you don't enjoy drinking water, try drinking tea or sparkling water.

Are You Having Trouble Sleeping?

Being tired makes some people feel hungrier than usual because the lack of sleep disrupts hormones that signal your need for nourishment. In order to get a good nights sleep, you might try taking supplements of Vitamins B6, B12, Calcium, Iron and Magnesium. The combination of these supplements work together to help maintain a healthy sleep pattern.

Just before retiring, try eating a small bowl of oatmeal or perhaps a handful of whole grain crackers. An all-carb snack will increase your level of serotonin, which may help promote sleep.

I hope some of this information was helpful. It's miserable when you're so tired you feel like you're going to fall out of your chair. So, it is important to eat right, however, there will be times when you just need a nap!