8 healthy ways to boost energy Your food and beverage choices can have a big effect on your energy levels throughout the day, an expert says. Energy drinks can contain excess sugar and high caffeine Staying hydrated is important in avoiding fatigue, expert says Eating breakfast and consuming protein can also help energy levels Editor's note: Tiffany Barrett is a registered dietician at Emory University's Winship Cancer Institute. (CNN) -- As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue. Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants. Recently, the 5-hour Energy shot and Monster Energy drink have come under fire. The Food and Drug Administration said this month that 13 deaths have been reported after consumption of 5-hour Energy. Last month, the parents of a 14-year-old girl filed suit, alleging that she died after drinking two Monster Energy drinks in a 24-hour period. Anais Fournier's underlying heart condition was complicated by caffeine toxicity, according to the death certificate. Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash. Continued fatigue decreases the immune system, making us more susceptible to depression and illness. So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day. Here are some tips on healthy ways to boost your energy: Drink water The body needs water -- multiple glasses a day. Being hydrated is an easy and inexpensive way to increase energy levels. You don't need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety. Eat breakfast This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch. But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices. Don't forget protein Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu. Keep your carbs smart Carbohydrates are the body's preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label. Snacks are important If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy. Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead! Omega-3 fatty acids Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds. Magnesium Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables. Don't skimp on calories Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high.