To get long-lasting energy, consumption of foods containing protein along with carbohydrates can slow your metabolism rate. Foods that contain small amounts of healthy fat, protein and carbohydrate create long- lasting energy.Here are six foods rich in nutrients that can help you stay

1. Nuts
Nuts such as almonds, pistachios and peanuts contain protein and fiber, which helps you feel full.
2. Low-fat milk
Low-fat milk, such as a cup of yogurt or kefir smoothie, a good mix of protein and carbohydrates, plus calcium, vitamin B and potassium.
3. Olive oil
Olive oil (or one tablespoon of olive oil), which contain unsaturated fats can help you feel full for a long time. According to a study published in The Journal of Cell Metabolism, after oleic acid reaches the intestine is converted into a hormone that helps fend off hunger.
4. Green leafy vegetables
Green vegetables contain lots of protein and fiber.
5. Grains Replace your snacks with crackers and chips are made from grains. Grains contain fiber, which makes your body digests more slowly than carbohydrates, plus vitamin B that your body needs every day to convert food into energy.
6. Avoid soft drinks Fatigue is one of the early signs of dehydration. Soft drinks can make you feel thirsty, you should replace them with non- caffeine drinks and carbonate.