Getting more energy from food we eat

To get more energy from food we eat, we should eat food having more protein, vitamines, Iron, Calcium etc. The fact is that we are getting more energy from food we eat.

So you should include following items in your breakfast / lunch / dinner :-

Meat,
Egg,
Milk,
Vegetables and
Fruits.

Vegetarian people can exclude meat, fish etc. But you should eat more vegetables to makeup your health.

Another thing is that dont eat more food to aquire more energy. Eat only according to your need. Else it will result in obesity.