It happens to all of us, though not necessarily at the same time every day. You know that slumping feeling, where you just want to crawl into a ball and a take a long nap? Fatigue can be a major roadblock when you need to get work done, and it’s no fun fighting it either. But there are many ways to keep your energy levels up all day long! We’ve got five foods that fit the bill!

1. Fiber – Start your day with a fiber-filled breakfast to ensure that you’re performing your best all morning long. If you feel yourself getting sleepy during the day, snack on a fiber bar for hours of energy. Other ideas for top morning meals include Greek yogurt, oatmeal or a fiber cereal. Remember, if you start your day off right, the chances that you’ll feel tired during the day decrease rapidly.

Foods to Try: Lentils, beans, fruits and vegetables and whole grains

2. Omega 3 Fatty Acids – These are the best fats for your body for countless reasons! But our favorite is that they’re a great source of lasting energy. Plus, omega-3s help keep the cells healthy and they can even put you in a better mood. What’s not to love about these fats?

Foods to try: Salmon, tofu, shrimp, flaxseed and walnuts

3. Iron – Without iron, we not only feel physically tired, but our mental energy starts to slip too. Why? Iron delivers oxygen to the cells which facilitates optimal function, and gives us a burst of energy. If you aren’t getting enough iron, you’re at risk of developing anemia, which causes chronic tiredness, weakness and troubles with concentration.

Foods to try: Dark, leafy greens, artichokes, eggs, beans and red meat

4. Carbs – It’s as simple as this: If you need long-lasting energy, eat complex carbs and if you need a quick energy boost, eat simple carbs. However, be aware that simple carbs include soft drinks and candy bars. Avoid those, and opt for more natural options, like fruits and honey. Carbs help fill up the body’s gas tank, but remember, don’t eat too much of them! Most are also high in calories.

Foods to try: Whole grains, potatoes, carrots, fruits and honey

5. Protein – Eating a good amount of protein every day ensures that your energy levels will stay high because protein sticks around in the tummy much longer than carbs do. Plus, many lean proteins fill you up quickly, so you wont have to worry about eating a ton!

Foods to try: Egg whites, chicken breast, quinoa, cottage cheese and Greek yogurt