How to boost your energy through diet

Afternoon fatigue, difficulty staying focused, feeling a lack of energy the moment you wake up… Most of us are familiar with those days when our internal battery seems to drain far too quickly. When we look for ways to boost our energy, there’s no shortage of options: coffee, energy drinks, supplements, "energizing" powders, and so on. Yet, before hunting for a miracle product, it’s worth going back to basics. Our diet literally provides our body with the energy and nutrients it needs to function. The amount we eat, the composition of our meals, how often we eat, our hydration levels, and specific nutrients can all play a role in our energy levels. Here are a few things to consider if you’d like to better support your energy on a daily basis.

1. Eat enough

It may seem obvious, but one of the first questions to ask yourself when you’re lacking energy is simply: am I eating enough? Our bodies need energy for absolutely everything, moving, thinking, maintaining body temperature, digesting food, and carrying out numerous physiological functions. When we don’t provide our bodies with enough energy through our diet, we may begin to feel fatigued. Eating very light meals, regularly skipping meals, or intentionally restricting portion sizes can make it more difficult to meet your energy and nutritional needs.

2. Avoid going for too long without eating

The total amount you eat is important, but how you distribute your food throughout the day can also make a difference in how you feel. For many people, maintaining a consistent eating pattern, such as having three meals spread throughout the day, with snacks as needed, helps prevent arriving at the next meal feeling ravenous, and makes it easier to meet nutritional needs. However, there is no single "perfect" meal frequency that works for everyone. Eating every 3–4 hours is generally considered an optimal frequency, but individual needs vary based on your schedule, physical activity level, appetite, and several other factors. The main goal is to find a rhythm that allows you to adequately meet your own needs. A snack can be particularly useful when there is a long gap between two meals, or when hunger and a drop in energy levels occur in the afternoon. A satisfying snack might combine a source of carbohydrates with a source of protein or fat, for example:

• fruit with a handful of nuts;
• crackers with smoked tofu;
• Greek yogurt with fruit;
• roasted chickpeas.

3. Don’t be afraid of carbohydrates

Bread, rice, pasta, potatoes, fruit, foods rich in carbohydrates sometimes have a bad reputation. Yet, carbohydrates are an important source of energy for our bodies. Rather than eliminating them, the goal is to incorporate them into balanced meals. Whole grains, fruit, legumes, and certain starchy vegetables also have the added benefit of providing fiber, vitamins, and minerals.

If you’re not always sure how to put these different elements together on your plate, I explain how in my article How to Build a Complete, Filling and Nutritious Salad.

4. Don’t forget to stay hydrated

It’s easy to remember to drink fluids when it’s 30°C, but much less so when temperatures start to drop. Yet, your body needs fluids all year round. Inadequate hydration can lead to issues such as fatigue, headaches, dizziness, and a feeling of thirst. Keeping a water bottle nearby is a simple strategy to help you remember to drink regularly. And water isn’t your only option: herbal teas, regular tea, soups, and many water-rich foods also contribute to your daily fluid intake.

Wondering how much water you should drink each day? In my article How Much Water Should You Drink Each Day, and Why?, I explain how to estimate your needs and why proper hydration is important

5. Pay attention to certain nutrients

Iron

Iron plays a key role in transporting oxygen throughout the body. Low iron levels can lead to fatigue and weakness, and, if left unaddressed, can progress to anemia. Iron is found in various foods, including legumes, tofu, seeds, nuts, certain fortified cereals, as well as meat and seafood. A helpful tip for plant-based sources: pairing them with foods rich in vitamin C, such as bell peppers, citrus fruits, strawberries, or broccoli, can enhance iron absorption.

Vitamin B12

Vitamin B12 contributes, among other things, to the normal formation of red blood cells and the functioning of the nervous system. It warrants special attention for individuals who consume few or no animal-based foods, as unfortified plant-based foods are not a reliable source of vitamin B12. In a vegan diet, therefore, fortified foods and/or an appropriate supplement are necessary to meet one’s requirements.

Vitamin D

Vitamin D is naturally present in very few foods. In Canada, the season, the amount of time spent outdoors, and various other factors can also reduce the quantity of vitamin D that our skin produces through exposure to sunlight. Fortified plant-based beverages, certain types of fish, egg yolks, and fortified margarine are among the items that can contribute to one’s intake. Health Canada recommends that individuals between the ages of 2 and 50 obtain a daily source of vitamin D, whether through food or a supplement. For those aged 51 and older, a daily supplement of 400 IU (10 µg) is recommended.

6. And what about the coffee?

Yes, caffeine can temporarily increase alertness and reduce feelings of fatigue. However, it does not actually provide your body with the energy or nutrients it needs. If your breakfast consists of nothing more than a coffee, or if you constantly need a second, third, or fourth cup to get through the day, it might be worth looking at other factors: Are you eating enough? Are you getting enough sleep? Are your meals nutritionally complete? Are you staying properly hydrated? And let’s not forget that, for some people, consuming caffeine too late in the day can also interfere with sleep.

Key points

If you want to support your energy levels through your diet, start with the basics: eat enough, avoid going long periods without food, put together well-rounded meals, stay properly hydrated, and ensure you’re meeting your nutritional needs. You don’t need a $60 green powder, a detox, or the latest trendy supplement. And above all, remember that your energy levels can also depend on your sleep, stress, physical activity, and overall health.

Need help tailoring your diet to your needs?

Do you often experience dips in energy, struggle to balance your meals, or simply want to ensure that your diet meets your needs? In a consultation, I can help you assess your eating habits and develop strategies tailored to your daily life, preferences, and goals.

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Reference

Health Canada. (2022, May 2). Vitamin D. Government of Canada. canada.ca/en/health-canada/services/nutrients/vitamin-d.html