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http://www.redsea.gov.eg/taliano/Lists/Lista%20dei%20reclami/DispForm.aspx?ID=1184610 You'll also want to make sure you eat enough carbs for energy and that they come from complex sources like whole-grain bread, brown rice, or quinoa. Fruit is another great option, as well as healthy fats such as those found in nuts. A few examples include almonds, walnuts, flaxseed, avocado, and olive oil.