5 tips for long-term energy

1JUST SAY NO TO 'OSE'

Eliminate breakfast cereals that list ingredients like sugar, corn syrup, honey or anything that ends in "ose" (dextrose, sucrose, maltose). Instead, go for low-sugar berries, whole-grain cereals (like old-fashioned oats), nuts (1 ounce is a serving) and plain Greek yogurt (fat-free if you're trying to lose weight).

2TAKE THE WHITE OUT

Skip the white bread and go for 100 percent whole-grain or sprouted breads.

3SNACK SMARTER

Ditch the chips, ice cream, fruit snacks and crackers. Instead have a serving of real fruit, dried fruit or a frozen 100 percent fruit popsicle. Crunch lovers might try air-popped popcorn or hummus with carrots and celery.

4KICK THE CAN

No one needs soda or sugary drinks, like sweetened iced tea. Drink water, fresh-pressed juices or homemade smoothies.

5DE-JUNK YOUR MEALS

Forget the mac and cheese, pizza and hot dogs. Replace them with salad, fish and dark greens, like kale, spinach and collard greens.