With so many different sources of information telling us what to eat, it can be hard to figure out what's a scam and what's the truth. A good rule of thumb is to eat as naturally as possible and have a wide variety of healthy food in your diet. If you need an energy boost throughout the day, here are 5 healthy alternatives to sugar and caffeine

Oatmeal

Oats contain the energizing B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycaemic index because they have a lot of fibre. That means that your body gets a steady stream of energy, as opposed to a short-term spike, because the carbohydrates gradually flow into your bloodstream. They’re also great for lowering cholesterol!

Lentils

Lentils are a great source of fibre, which helps the slow release of glucose, B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they're low in fat and calories to boot.

Bananas

Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn't store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating.

Almonds

These little guys are great if you're looking to improve your focus and mental clarity. Monounsaturated fats found in almonds provide essential fatty acids, known as omega-3s and omega-6s that support healthy cognitive function.

Healthy Fats

Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil. These will keep you fuller longer.