Fatigue is not fun. Worry, frustration, resentment, lack of sleep, anxiety, illness and poor diet are the top causes. Even mild forms of exhaustion can weigh heavy on our emotional and physical well-being. Luckily, our bodies are extremely resilient and many times we can conquer weariness by making a few dietary changes.

While most of us suffer from fatigue some of the time, there are millions who suffer from it all of the time. Exhaustion is one of the most common complaints brought to doctors. According to a recent National Sleep Foundation poll, one in five Americans say they're so sleepy during the day it interferes with their activities.

Breakfast should account for 25 percent of the day's calories, but foods you choose can make the difference between a good day and a so-so day, skipping breakfast is like trying to drive a car without gas. People who run short on time or say they're not hungry in the morning should still plan to eat breakfast, which is considered most beneficial when eaten within a few hours after waking.

The right combination of carbohydrates, protein and fat eaten at regular intervals will help keep energy levels high.

Eating healthy snacks will help keep your blood-sugar levels even so that you don't have energy 'highs' and 'lows'. It is suggested to eat every three to four hours to keep your energy level from falling.

Not drinking enough liquids can cause you to feel fatigued due to dehydration. That's why this breakfast plan includes fruit juices and skim milk with every meal choice, rather than ultra-sugary sodas or sweetened beverages that can cause energy lows.

Eating fried or fatty foods can make you feel sluggish. The following is a food plan that will keep you feeling good by eating well with no fuss, unprocessed foods.

Option 1

Plain fat-free yogurt with low-sugar granola and fresh fruit like berries
Small glass of orange juice

Option 2

2-egg omelette made with low-fat cottage cheese chopped veggies and low-fat ham or turkey
1 slice wholegrain toast topped with a low sugar fruit spread Small cup grapefruit juice

Option 3

Shredded wheat cereal with skim milk and a banana
1 slice whole wheat toast with no sugar peanut butter
Small glass tomato juice