what types of food should i eat during the day to give me energy without crashing?

Answer 1

Lean protein, fresh fruits and veggies, whole grains, and lots of water. If you eat this way consistently you will notice a huge difference in the way you feel :)

Answer 2

low GI carbs should be the main source of energy. the provide a slow sustained release of carbohydrates into the bloodstream and keep insulin levels steady which prevent crashing as is seen with simple sugars.

low GI carbs are foods like whole oats, lentils, beans, whole grain rice, etc.