5 ways to eat for more energy and fight fatigue
Do you feel like you’re running on empty some days? Or that you’d give anything for a power nap after lunch? You’re not alone if it sometimes feels like your energy is flagging. While several factors can leave you feeling drained, how you eat is a big influence on your energy levels. The good news: A few tweaks to your eating habits can make all the difference. Here are five practical tips on how to eat for more energy, including expert advice from registered dietitians who know a thing or two about battling that energy slump.
1. Drink 8 ounces of water in the morning
Before we even talk about food, we need to address hydration. According to E.A. Stewart, a registered dietitian at Spicy RD Nutrition, a lot of people are “underhydrated,” meaning they’re consistently not getting enough water. That lack of hydration affects how your body functions and can leave you feeling fatigued. Stewart’s advice? “I teach my clients to start each morning with eight ounces of water,” she tells Yahoo Life. “After that, set a timer and drink another glass every 45 minutes to one hour.”
Just make sure to ease up in the evening, so you’re not making midnight bathroom runs. For an added nudge, Stewart suggested trying tracking your water intake with an app like Water Llama.
And a friendly reminder: It doesn’t only have to be plain water. Tea, sparkling water and infused water all count toward your hydration goals.
2. Power up breakfast with protein
If your breakfast consists of a bagel, donut or just coffee, we need to talk. Breakfast is your first opportunity of the day to fuel up and set the tone for your energy levels. Stewart often finds that her clients either don’t eat enough in the morning or they overdo it on carbohydrates at breakfast time, leaving protein and healthy fats in the dust. The result? A sugar spike followed by a mid-morning crash that even a second (or third) cup of coffee can’t fix.
What should you do instead? “Adding in more protein — I tell clients to aim for around 30 grams — at breakfast paired with high fiber carbohydrates and healthy fats can help keep energy levels up all morning,” Stewart says. Think scrambled eggs with avocado and whole-grain toast, a Greek yogurt smoothie with almond butter or even leftovers from dinner. Your body will thank you when you’re still running strong all morning.
3. Snack smarter
Snacks are a double-edged sword. Done right, they can bridge the gap between meals and keep your energy from flatlining. Done wrong it’s hello, sugar crash. If your go-to snack is just carbs, like candy or pretzels, you’re missing an opportunity to keep your energy levels steady.
Stewart suggests balancing carbs with protein and fat for a snack that works with your body, not against it. Not only will this combo keep you full longer, but they’ll also prevent that dreaded 3 p.m. slump where your brain decides to take a mini-vacation without you. For example:
Sliced apple with almond butter
Whole grain crackers with hummus
Veggies with some guacamole
Small handful of nuts and dried fruit
Greek yogurt topped with fresh fruit
4. Eat foods rich in important nutrients like B12
Ensuring your diet includes essential nutrients is another crucial aspect of maintaining energy levels. Vitamin B12, for example, supports red blood cell production and helps your body convert food into usable energy. Good sources of B12 include:
Lean beef
Eggs
Tuna
Salmon
Nutritional yeast
Cow’s milk and fortified nondairy milk
Fortified cereals
Iron is equally important, as it plays a vital role in transporting oxygen throughout your body via red blood cells. Many people don’t get enough iron and low levels can leave you feeling sluggish. Incorporating iron-containing foods into your diet can help. Some of the best sources include:
Spinach
Lean beef
Lentils
Fortified cereals
Artichokes
Cooked soybeans
Swiss chard
Canned stewed tomatoes
5. Make sure you’re eating enough
An often-missed area when it comes to eating for more energy is making sure you’re actually getting enough food. It might sound odd at first, but as Amanda Sauceda, a dietitian and creator of the Mindful Gut, puts it, "I encourage people to really evaluate what their meals look like and if they are feeling nourished." When life gets busy and stressful, it’s easy to fall into the trap of “chasing your hunger.” This means you might eat just enough to take the edge off but not enough to truly feel satisfied.
The result? “You may find yourself easily drained and your energy levels all over the place,” Sauceda says. For sustainable energy and staying power, build your meals with enough calories and around a solid foundation of protein, fat and fiber. This combination keeps you feeling full and fueled, ensuring you have the energy to tackle whatever comes your way. Need some inspiration? Try these high-protein, high-fiber meals or these balanced lunches that can be whipped up in less than 15 minutes.
The bottom line
Feeling more energized may be as simple as making some small changes in your eating routine, like balancing your meals and staying hydrated. While these steps can go a long way toward boosting your energy levels and helping you feel your best, it’s important to remember that persistent fatigue could be a sign of something more serious. Sometimes, low energy isn’t just about what you’re eating, how much you’re sleeping or your daily habits — it can be a symptom of an underlying health condition like anemia, thyroid issues or sleep disorders. If you’ve tried making lifestyle changes and still find yourself dragging, it’s worth talking to a health care provider.
Lauren Manaker is a dietitian and author.
