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Few things affect your productivity and the way you feel as much as your food does. To accomplish all the important things you need to do, you have to get the most possible energy from your diet.

After studying Asian and Mediterranean diets for decades, researchers believe that a diet centered around plant based foods provides the most nutrients and energy. Just like the diet you're used to eating, these cuisines contain meats, eggs and dairy, but in smaller proportions than in most western diets. Instead, the concentration is on vegetables, fruits, whole grains, nuts and legumes.

Fortunately, you don't have to adopt an unfamiliar diet in order to incorporate these eating habit into your life. Common foods from your supermarket offer enough wholesome variety for you to create meal combinations that will keep you on your toes all day. The combination of foods that works best for sustained energy turns out to be a little of everything.

* To maintain and build your muscles and other body tissues, you need 45 to 63 grams of protein each day, the precise amount depending on your sex, age, body type and phsical activity level. Consume some protein at every meal. Because protein is digested more slowly than carbohydrates, it helps prevent surges and lulls in your energy level. Lean meats, soy, nuts, legumes are good sources of protein.

* Your body derives most of its energy from complex carbohydrates found in breads, pasta and grains. 100% whole grain breads and pastas, brown rice and oatmeal are excellent sources of fiber rich carbohydrates. The fiber in whole grains is essential to long lasting energy. Fiber slows carbohydrate absorption in your digestive tract and helps food energy to be absorbed into your body more evenly. Avoid refined white flour breads; these lack fiber.

* The importance of fruits and vegetables cannot be overstated. Eat at least five servings of these each day. These provide not only nutrients, but also fiber. When you eat them in combination with carbohydrates you'll feel full longer because you actually are, and also because your blood sugar is stable. This translates directly to a higher level of sustained energy.

* Sugars are the simplest carbohydrates and the most easily metabolized; so they deliver a quick burst of energy, but not a long lasting one. You may be tempted to indulge in a candy bar for a pick-me-up, but too much sugar can cause a spike in insulin which ultimately makes you feel less energetic. A piece of fruit and a handful of

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