DO YOU FEEL like you’re running on empty some days? 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. Here are five practical tips on how to eat for more energy, including expert advice from registered dietitians who know a lot 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. The lack of hydration affects how your body functions and can leave you feeling fatigued. Start each morning with eight ounces of water. 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. 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. Breakfast is your first opportunity of the day to fuel up and set the tone for your energy levels.
Adding in more protein at breakfast paired with high fiber carbohydrates and healthy fats can help keep energy levels up all morning. 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. If your go-to snack is just carbs, like candy or pretzels, you’re missing an opportunity to keep your energy levels steady.
Balance carbs with protein and fat for a snack that works with your body, not against it. Choose a combo that keeps you full longer, such as whole grain crackers with hummus, veggies with some guacamole, small handful of nuts and dried fruit, etc.
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, sardines, tuna, fortified cereals, etc.
5. Make sure you’re eating enough. 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.
The bottom line
Feeling more energized may be as simple as making some small changes in your eating routine. 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 doctor. By Manny Palomar, PhD (EV Mail MAY 19-25, 2025 Issue)
