A nutritionist shares the ‘most underrated’ food she eats every day to boost her energy

So many of us are constantly trying to keep up with our jam-packed schedules, and when noon comes around, we’re already exhausted and unfocused.

That’s when we’ll reach for a second cup of coffee.

But as a nutritionist, I don’t turn to caffeine for an energy boost. Too much of it can have negative side effects, including headaches, trouble sleeping and anxiousness.

Instead, I eat an unlikely food that has been ignored for too long: Prunes.

Prunes are best known as a remedy for people who need help with their digestive health.

But they’re also a good source of energy in the form of natural sugars. What’s great is that they don’t result in a rapid rise of blood sugar concentration.

In some cases, a blood sugar spike can be followed by a blood sugar crash, leaving you feeling sluggish. Low-glycemic foods like prunes can help give you sustained energy without the crash afterward.

While it depends on the size of the prunes themselves, I have about 30 grams a day, which is roughly three to four prunes.

Another bonus: Eating prunes every day may help keep bones strong as we age. A 2022 study from the American Journal of Clinical Nutrition found that a daily 50-gram dose of prunes (five to six prunes) can prevent hip bone mineral density loss among postmenopausal women.

Prunes are great on their own — just make sure the brand you choose has no added sugars. Prune juice is another option, but I recommend keeping daily portion sizes to about one cup or less.

Here are some of my favorite ways to incorporate prunes into my diet:

1. Add prunes to your smoothie.

Add prunes to your smoothies if you need a boost of natural sweetness.

For an energizing morning smoothie, I’ll add four pitted prunes with one frozen banana, a 1/2 tablespoon of lime zest, one cup of frozen peaches, a 3/4 cup of frozen pitted cherries, and a 1/2 cup of oat milk.

2. Swap sugar with prune purée in baked goods.

Combine 16 ounces of…