Well + Being
3 simple ways to get more energy from the foods you eat every day
By Anahad O'Connor The Washington Post
Published Nov. 2, 2026
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Want to boost your energy levels throughout the day? Instead of reaching for a third, fourth or fifth cup of coffee, try looking at what you're eating. That's because your diet can play a major role in how you feel.
Eating some foods can lead to a roller coaster of blood sugar highs and lows, with abrupt spikes and frequent crashes that can leave you feeling fatigued. But eating other foods can help keep your blood sugar and energy levels steady.
"Your diet plays a big role in your energy levels," said Danna Raphael, a registered dietitian and clinical nutritionist at the Hospital for Special Surgery in New York. "Your body needs energy to function, and keeping up with those demands is important. Caffeine can be helpful. But you need proper nutrition to help carry you through the day and to give your body something to run on."
According to Raphael and other dietitians, the key to avoiding diet-related fatigue and low energy is to pay attention to the types and combinations of macronutrients that you eat throughout the day, such as protein, carbohydrates, fiber and fat. You also need to consider how much water you drink and the number of calories you consume.
Here are some ways you can beat fatigue and keep your energy and blood sugar levels smooth and steady throughout the day.
Prioritize complex carbs
Your body's primary dietary fuel is carbohydrates, said Tara Schmidt, a registered dietitian and instructor of nutrition at Mayo Clinic in Rochester, Minnesota. When you eat carbs, your body breaks them down into glucose, which travels through your bloodstream and provides energy to your muscles, brain and other organs.
But not all carbs are created equal.
Complex carbs are naturally found in nutritious, fiber-rich whole foods such as fruits, vegetables, beans, peas, lentils, starchy plants and whole grains. These foods are typically digested slowly, which causes a gradual release of glucose into the bloodstream.
Complex carbs provide a lot of health benefits. They're good for your gut microbiome. They increase satiety and can help with weight loss. They also provide a steady release of energy.
"Complex carbohydrates help to keep your blood sugar stable, which helps to keep your energy more stable," Raphael said.
Then there are simple carbohydrates, which are digested very quickly. Eating simple carbs can cause a rapid spike in your blood sugar levels. In response, your pancreas increases its secretion of insulin, a hormone that lowers blood sugar levels.
This can cause blood sugar levels to fall below normal, leading to a dip in energy, focus and alertness.
Many of the foods that can cause these blood sugar spikes and crashes are staples in the Western diet. These include things like sugary beverages, table sugar, white bread, crackers and chips, sugary breakfast cereals, packaged snacks, pastries, cookies, candy, cake and other desserts.
To keep your energy steady, focus on eating complex carbs that will digest slowly rather than simple carbs that will cause a spike and crash in your blood sugar levels.
Pair your carbs with protein and fat
You should also consider pairing your carbs with fat or protein. This will slow the rate at which your body digests the carbs, Schmidt said. This is especially important when you eat simple carbs.
If you like to snack on crackers, for example, then consider pairing them with sliced cheese. If you often snack on chips, then try pairing your chips with guacamole, hummus or a salsa that contains corn and beans.
For even better snacks, combine protein with a fruit or vegetable, or as Schmidt likes to say: Pair a protein with a produce.
She recommends the following healthy snacks to maintain your energy levels:
• Greek yogurt with berries
• Apple slices with cheese
• Baby carrots with cottage cheese
• Celery with plain peanut butter
• A smoothie made with berries, protein powder, and regular milk or plain soy milk.
Use the 'plate method'
When you're preparing breakfast, lunch or dinner, use the "plate method," said Schmidt. Think of your plate as a pie graph. Fill half of the plate with fruits or vegetables. Fill a quarter of the plate with protein and fill the other quarter with whole grains or another complex carbohydrate.
Some examples include:
Veracruz-Style Snapper
Breakfast: Overnight oats with soy or cow's milk and topped with Greek yogurt, berries and nuts.
Lunch: A salad with greens, peppers, corn, tomatoes and cheese as your base. For your protein, you could have hard-boiled eggs, grilled chicken or tofu, and a slice of whole-grain toast on the side.
Dinner: Grilled chicken, fish or tempeh as your protein. On the side, you could have wild rice, quinoa or soba noodles, along with steamed broccoli, carrots or bok choy.
3 common mistakes that may cause low energy
If you're struggling with low energy, here are three common mistakes that may be causing your sluggishness:
You aren't eating enough food.
Calories are a measurement of energy. If you're not eating enough calories on a daily basis, then you may feel tired or sluggish. "Under-fueling is absolutely going to cause low energy," Schmidt said. The federal government has an online calculator that you can use to get an estimate of your daily calorie and nutrient requirements.
You aren't eating at regular intervals. Schmidt recommends eating a meal or snack every three to four hours. "People have different preferences," she said, "but eating at regular intervals is going to give you a steadier supply of energy."
You aren't drinking enough water. Dehydration can cause fatigue. "I think something that people forget about is hydration," Raphael said. "Even if you're eating well, not having enough hydration will affect your energy."
According to the Mayo Clinic, the average healthy adult needs to consume about 11.5 cups to 15.5 cups of fluid daily (or about 2.7 to 3.7 liters daily), which can come from water, other beverages and water-rich foods like fruits, vegetables, yogurt, cottage cheese, broths and soups. The federal government's online calculator can tell you how much water you should drink on a daily basis.
When to talk to a doctor
If you try all of these things and still find yourself struggling with low energy or fatigue, then consider seeing a doctor. You could have a nutrient deficiency or an underlying chronic condition.
For example, one potential cause of low energy levels is an iron deficiency, said Raphael. "If someone's iron is low, that can lead to fatigue," she added. "But there are ways to boost your iron levels through food."
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