When you are planning your midday meal, make sure it includes these nutrients for sustained energy throughout the afternoon. Complex Carbohydrates: Think of them as superpremium fuel for you body.  Complex carbs deliver more energy per bite than processed carbs or sugary sweets because they are digested more slowly and prevent spikes and subsequent dips in blood sugar.  A few good lunch sources include brown rice, bulgur, wheat berries, millet, hulled barley, whole grain pasta, beans, artichokes, pea pods, broccoli, carrots, cabbage, cauliflower, asparagus, spinach, sweet potatoes, and zucchini.

Iron: This essential mineral helps the body produce hemoglobin, which transports oxygen to the muscles and brain.  Combine iron-rich foods with foods high in vitamin C for increased absorption.  Try watercress, arugula, spinach, collard greens, kale, chard, mustard greens, kidney beans, wheat bran, raisins, and blackstrap molasses.

Protein: Feel fuller longer!  Protein fulfills this promise by slowing digestion of other foods and regulating the energy release they provide.  Aside from lean meats try adding nuts, seeds, legumes, tofu, tempeh, and eggs.

Good Fats: A little goes a long way when using these concentrated sources of energy that add flavor and make food more satisfying.  Use olive, coconut, flax and other plant-based oils, walnuts, almonds, sunflower seeds, avocado, and natural nut butters.