Hey man. Before you go ADDING to your diet, maybe you should be looking at problems that already exist.
Alergy?: You may have a gluten alergy. Pull your eye lid down and make sure that the inner lid is very red. It should be very red, if not you may be lacking Iron. Gluten alergies often go hand in hand with lack of iron.
The Bad: So first off, try to ensure that any bread, rice, or pasta is of the brown variety. Then try and replace it with fruit or veg or meat. Also try and cut back on sugar, dont drink "sports" drinks. No top athlete I know or train uses them. You maybe be spiking your blood sugar and then having down time with no energy.
Fruit: If you are eating well 10 peices of fruit is ok, butif you want to really boost your energy try eating more greens. Like a bag of fresh salad leaf. Randy Couture is the former UFC heavy weight champion, then former light heavy weight champ and now heavy weight again... he's 43 now I think. He swears by consumption of "greens" and where possible, "living" greens. Wheat grass is an easily accesable source.
Sleep: Make sure you are getting plenty of sleep. Lots of people on here talk about Growth Hormone. Well many top athletes insist on a nap in the middle of the day to stimulate production of GH. Myself included. If you are in a possition to nap in the middle of the day you should.
More on sleep.
Water: Yes, Drink lots of water. Also, the more water you drink, the less you retain so it will help guys loose some "fat pad".
Exercise: Exercise should leave you energised not exhausted. If your not already doing crossfit.com, do it now! haha
Hope that helps man.
Peace