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Peak Performance. Stay sharp all day long with it these top nutrition tips.

Like a car, your body needs fuel to keep moving. But when your tank gets low, you need to fill ‘er up with the right foods to sustain energy and stamina. Here are some tips to keep your engine humming throughout the day.

Bet on breakfast
It’s the one meal you don’t want to skip. Research shows that breakfast enhances energy, memory, concentration, and even weight loss. In a recent study of nearly 2,400 girls, researchers found that those who regularly ate breakfast, especially cereal, consumed less fat and cholesterol and were slimmer than those who skipped the morning meal. One reason: The fiber in cereal, along with milk and orange juice, fills you up so you don’t overeat at lunchtime.

Add snacks
A well-timed snack keeps you energized between meals and makes you less likely to reach for second helpings at the dinner table. Start by adding a healthy mid-morning and mid-afternoon snack to your day, then scale back on your three main meals to keep total calories in check. Good snack choices include a banana with peanut butter and fat-free yogurt with apple slices.

Reach for vitamin C
An estimated one in three adults isn’t getting enough vitamin C, a nutrient that boosts your energy levels and may even help you lose weight. According to a recent study, people with adequate vitamin C intake burn 30 percent more fat during moderate exercise than those with low vitamin C.

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