Do you often experience a midday energy slump or persistent fatigue? Your diet could be the culprit. Optimizing your food choices and adopting healthy habits, such as staying hydrated, can significantly impact your energy levels throughout the day. This article explores how to strategically use food and eating habits to combat fatigue and maintain consistent energy.
How Food Impacts Energy Levels
Several nutritional factors influence how energized you feel, including food choices, eating frequency, and hydration. If you struggle with low energy, consider these key aspects:
Food Choices
Foods high in sugar, like sodas and desserts, are quickly digested, leading to short bursts of energy followed by a crash. In contrast, complex carbohydrates rich in fiber, such as whole wheat pasta, brown rice, and oatmeal, digest more slowly, providing sustained energy. Focusing on frequent, small meals and snacks that are rich in fiber can help stabilize energy levels.
Regular Meals and Snacks
Eating every three to four hours can provide the necessary nutrition to maintain all-day energy. This pattern can also prevent overeating at meals, which can cause sluggishness. Skipping meals or going long periods without eating can negatively impact energy and productivity. Consuming enough calories is also crucial; overly restrictive diets can decrease energy levels and pose health risks, especially for active individuals. Consulting a registered dietitian can help determine a healthy calorie goal.
Nutrient Deficiencies
Inadequate intake of certain vitamins and minerals can lead to fatigue. Iron deficiency, for instance, can cause weakness and fatigue, while a vitamin B12 deficiency can also lower energy levels and cause fatigue during exercise. If you suspect a deficiency, consult your doctor for lab work.
Read also: Energy Consumption and Diets
Other Lifestyle Habits
Complementing a healthy diet with other lifestyle habits can further improve energy levels:
- Aim for at least 150 minutes of exercise per week.
- Limit alcohol consumption.
- Stay well-hydrated.
- Prioritize getting at least seven hours of sleep each night.
- Quit smoking, if applicable.
If fatigue persists despite these changes, consult a doctor to rule out underlying medical causes like chronic fatigue syndrome, depression, anxiety, sleep apnea, infections, certain medications, chronic diseases (such as diabetes, kidney disease, and thyroid diseases), or procedures like chemotherapy or radiation.
Foods to Avoid for Sustained Energy
Research indicates that overeating or consuming calorie-dense meals can lead to fatigue as the body works hard to digest the food. Paying attention to hunger and fullness cues and eating smaller, more frequent meals may help prevent post-meal energy dips. Foods high in added sugars, low in fiber, and calorie-dense can contribute to low energy levels. These include:
- Sugary foods and beverages like candy, sodas, and ice cream.
- Refined carbohydrates such as white rice and white bread.
- Ultra-processed foods like fast food, packaged cookies, and chips.
- Alcohol.
While caffeine can improve alertness and energy when consumed in moderation (up to 400 milligrams daily, equivalent to four or five cups of coffee), excessive intake can increase blood pressure and anxiety, and disrupt sleep, ultimately worsening energy levels. Experts advise against energy drinks due to their high concentrations of added sugars and caffeine.
What to Eat for an Energy Boost
Research suggests that an anti-inflammatory eating pattern, such as the Mediterranean diet, may improve energy levels and reduce fatigue. This diet is rich in whole grains, legumes, fish, lean meat, fruits, vegetables, nuts, and olive oil, which are thought to benefit fatigue due to their high concentrations of fiber and omega-3 fatty acids. For sustained energy, balance each meal with minimally processed options from these food groups:
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- Lean protein: Fish, chicken, or tofu.
- Fiber-rich carbohydrates: Beans and whole grains like oats.
- Healthy fats: Nuts and seeds, olive oil, and avocado.
- Fruits and vegetables: Choose a variety of colors.
Specific nutrients, like omega-3 fatty acids and polyphenols, may also benefit fatigue. Omega-3 fats are found in oily fish like tuna and salmon, while the plant-based form (ALA) is found in foods like soybeans, flaxseeds, and walnuts. Polyphenols are present in plants, including nuts, berries, vegetables, and green tea.
Practical Advice on Maintaining a Healthy Diet
A healthy diet should include:
- Fruit, vegetables, legumes, nuts, and whole grains: Aim for at least 400g (five portions) of fruits and vegetables daily to reduce the risk of NCDs and ensure adequate fiber intake.
- Limiting Free Sugars: Reduce intake to less than 10% of total energy intake, with additional benefits at less than 5%. Free sugars include those added to foods and drinks, as well as those naturally present in honey, syrups, and fruit juices.
- Limiting Fats: Keep fat intake to less than 30% of total energy, focusing on unsaturated fats over saturated and trans fats.
- Reducing Salt Intake: Consume less than 5g of salt per day, ensuring it is iodized.
Tips for Reducing Fat Intake
- Steam or boil foods instead of frying.
- Replace butter and lard with oils rich in polyunsaturated fats like sunflower, canola, soybean, and corn oils.
- Choose lean meats and reduced-fat dairy products, trimming visible fat from meat.
- Limit consumption of pre-packaged snacks and fried and baked foods containing industrially-produced trans-fats.
Tips for Reducing Salt Intake
- Limit the use of salt and high-sodium condiments during cooking.
- Avoid having salt or high-sodium sauces on the table.
- Limit consumption of salty snacks.
- Choose products with lower sodium content by checking nutrition labels.
Tips for Reducing Sugar Intake
- Limit foods and drinks high in sugars, such as sugary snacks and sugar-sweetened beverages.
- Choose fresh fruit and raw vegetables for snacks instead of sugary options.
7-Day Meal Plan for Energy
The following 7-day meal plan incorporates anti-inflammatory foods like whole grains, legumes, fruits, vegetables, and nuts, providing options for three meals and two snacks each day. Individuals with wheat allergies or those following a gluten-free diet can substitute grains like brown rice, gluten-free oats, gluten-free bread, and quinoa. Herbs and spices can be used for flavoring instead of honey, and sunflower seeds or butter can replace nuts for those with tree nut allergies.
Important Note: This meal plan is not a substitute for medical advice. Consult with a registered dietitian or your doctor for individualized lifestyle and diet recommendations if you have chronic fatigue or an unknown cause.
Day 1
- Breakfast: Apple cinnamon steel-cut oats (cooked in soy milk or cow’s milk for added protein, topped with chopped nuts or nut/seed butter).
- Lunch: Crunchy green salad with avocado and dill chickpeas (optional: add shredded baked skinless chicken breast).
- Dinner: One-pan Mediterranean salmon with brown rice and lemon herb feta.
- Snacks:
- Plain nonfat Greek yogurt with berries and a drizzle of honey.
- Peanut butter energy bites.
Day 2
- Breakfast: Avocado cottage cheese toast on whole-grain bread, served with a side of fruit.
- Lunch: Coconut sweet potato lentil soup.
- Dinner: 15-minute roasted chicken and veggies served with whole grain pasta.
- Snacks:
- Dried apricots with walnuts.
- Spicy roasted chickpeas.
Day 3
- Breakfast: Green protein smoothie (made with nonfat Greek yogurt, milk, banana, frozen fruit, nut butter, flax seeds, and spinach).
- Lunch: Super green grain salad with toasted walnut dressing.
- Dinner: Lemon pepper tofu with roasted asparagus and red potatoes.
- Snacks:
- Apple with nut or seed butter.
- Whole grain crackers and a string cheese stick.
Day 4
- Breakfast: Tofu scramble with veggies served in a whole wheat tortilla as a breakfast burrito or with a side of whole-grain toast.
- Lunch: Apple-swiss turkey sandwich on whole-grain bread.
- Dinner: Cuban-inspired vegan picadillo (made with lentils), served with brown rice or roasted plantains.
- Snacks:
- Vanilla chia pudding with fresh fruit.
- Rice cakes with peanut butter, honey, and hemp seeds.
Day 5
- Breakfast: Superfood yogurt bowl with Greek yogurt, flax seeds, chia seeds, almond butter, fresh fruit, and granola.
- Lunch: Tuna salad, whole grain crackers, baby carrots, and apple slices (optional: tuna salad sandwich on whole-grain bread).
- Dinner: Mediterranean chicken farro bowl with cucumbers, cherry tomatoes, and tzatziki sauce.
- Snacks:
- Turkey and cheese roll up on a whole wheat tortilla with mustard.
- Cottage cheese with fresh pineapple.
Day 6
- Breakfast: Protein pancakes topped with nut butter, honey, and fresh fruit.
- Lunch: Chicken burrito bowls made with brown rice.
- Dinner: Slow cooker quinoa veggie chili.
- Snacks:
- Carrot sticks with hummus.
- Air-popped popcorn with peanuts.
Day 7
- Breakfast: Carrot cake overnight oats.
- Lunch: Spicy chicken and avocado wrap on a whole wheat tortilla, served with a side of fruit.
- Dinner: Shrimp tacos with avocado salsa, served with fajita vegetables.
- Snacks:
- Avocado toast with salt and chili flakes.
- Black bean brownies (made with dates).
Tips for Meal Preparation
If low energy makes meal planning and preparation difficult, simplify your weekly plan by selecting meal-prep friendly recipes that make large batches and are easy to enjoy as leftovers. For example:
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- Prepare chicken burrito bowls with brown rice for dinner on Sunday night. This recipe makes four servings, which can be eaten for lunch over the next several days.
- On Monday morning, prepare apple cinnamon steel-cut oats, which makes four servings, and reheat for breakfast Monday through Thursday.
Doubling these recipes can provide multiple meals for more than one person.
The Mediterranean Diet: A Powerful Tool for Sustained Energy
The Mediterranean Diet emphasizes plant-based foods and healthy fats, focusing on overall eating patterns rather than strict formulas. It's linked to a reduced risk of coronary artery disease and is recommended for those with heart disease risk factors.
Key Components of the Mediterranean Diet
- Plenty of vegetables, fruit, beans, lentils, and nuts.
- A good amount of whole grains.
- Extra virgin olive oil as a primary source of healthy fat.
- A good amount of fish, especially those rich in omega-3 fatty acids.
- Moderate amounts of natural cheese and yogurt.
- Limited red meat, choosing poultry, fish, or beans instead.
- Little to no sweets, sugary drinks, or butter.
- Moderate wine consumption with meals (optional and not recommended for non-drinkers).
Benefits of the Mediterranean Diet
- Lowers the risk of cardiovascular disease.
- Supports a healthy body weight.
- Supports healthy blood sugar, blood pressure, and cholesterol levels.
- Lowers the risk of metabolic syndrome and certain cancers.
- Supports a healthy gut microbiota balance.
- Slows the decline of brain function as you age.
- Promotes longevity.
Why the Mediterranean Diet Works
- Limits saturated and trans fats: Reducing unhealthy fat intake helps lower LDL cholesterol and inflammation.
- Encourages healthy unsaturated fats: Unsaturated fats, including omega-3s, promote healthy cholesterol levels, brain health, and combat inflammation.
- Limits sodium: Reducing sodium intake helps lower blood pressure.
- Limits refined carbohydrates and sugar: This helps prevent blood sugar spikes and provides more nutritional benefits with fiber.
- Favors foods high in fiber and antioxidants: These nutrients help reduce inflammation and protect against cancer.
Mediterranean Diet Food List
- Fresh fruits and vegetables: Aim for at least three servings of each per day.
- Whole grains and starchy vegetables: Aim for three to six servings per day.
- Extra virgin olive oil: Aim for one to four servings per day.
- Legumes: Aim for three servings per week.
- Fish: Aim for three servings per week, choosing omega-3 rich options like salmon and tuna.
- Nuts: Aim for at least three servings per week.
- Poultry: Limit to no more than once daily, choosing white meat and removing skin.
- Dairy: Limit to no more than once daily, choosing low-fat options.
- Eggs: Limit to one yolk per day.
- Red meat: Limit to no more than one serving per week, choosing lean cuts.
- Wine (optional): One serving per day for females, two for males, but not recommended for non-drinkers.
- Baked goods and desserts: Avoid commercially prepared items and limit homemade goods to no more than three servings per week.
Other Foods That Help Beat Fatigue
To maximize energy from food, focus on a diet filled with whole, unprocessed options.
- Unprocessed Foods: Swap packaged snacks, canned goods, and pre-cooked meats for whole foods like fruits, vegetables, lean proteins, low-fat dairy, whole grains, nuts, seeds, and legumes.
- Fruits and Vegetables: Packed with essential nutrients, they help improve physical function and combat fatigue.
- Lean Proteins: Help maintain muscle mass, reduce inflammation, slow digestion, prevent malnutrition, and keep you feeling full longer, avoiding glucose spikes. Options include chicken, fish, eggs, tofu, and soy products.
- Complex Carbohydrates: Provide long-lasting energy due to their high fiber content. Choose options like whole grains, fruits, and vegetables.
- Water: Essential for facilitating energetic processes in the body. Aim for 11.5 to 15.5 cups daily.
- Bananas: A quick snack for sustained energy, packed with fiber, potassium, vitamins, and carbohydrates.
- Oats: Provide fiber and protein for long-lasting energy.
- Seeds: Offer a convenient source of prolonged energy thanks to their fiber, healthy fats, and carbohydrates.
- Foods rich in Vitamin B12, Folic acid, Vitamin C, Magnesium, and Zinc: Clams, mussels, crabs, dairy products, eggs, dark leafy greens, legumes, citrus fruits, strawberries, kiwi, bell peppers, oranges, broccoli, tomatoes, nuts and seeds, whole grains, oysters, red meat, poultry, and shellfish.
What Gets Rid of Fatigue Fast?
- Eat regular meals and healthy snacks every 3 to 4 hours.
- Exercise regularly.
- Lose weight if your body is carrying excess weight.
- Sleep well by maintaining a consistent sleep schedule.
- Reduce stress.
- Avoid caffeine in the evening.
The Role of a Dietitian
A registered dietitian can provide personalized guidance by assessing your eating schedule, food choices, and lifestyle habits to identify factors contributing to fatigue. They can also screen for vitamin and mineral deficiencies and guide you toward sustainable ways to achieve your health goals.