Energy shapes nearly every part of your day: how well you focus at work, your mood, your workouts, and even your patience. Still, many people find their energy fading by midafternoon, even after a full night’s sleep. As soon as that slump hits, it’s tempting to reach for coffee or a sugary snack to give yourself that extra energy boost. While those options may offer a temporary fix, they’re often a short-term solution and lead to unstable energy levels later in the day.
The best diet for energy has less to do with introducing stimulants and more to do with giving your body a steady supply of nutrients that support how it naturally produces and manages fuel. When meals and snacks are balanced and timed well, energy levels become more stable and reliable.
How nutrition impacts energy levels
Feeling tired occasionally is normal, especially if you’ve had a busy day or didn’t get good quality sleep the night prior. For most, the aim of fueling well to support high energy stems from the desire to have enough energy to accomplish everyday tasks without feeling overly drained.
At its core, energy is all about metabolism — the process by which your body converts food into usable fuel that powers your cells. When blood sugar rises quickly and then crashes, energy levels tend to mirror these shifts, spiking and plummeting just as quickly. Drastic energy changes like these may leave you feeling alert at first, then sluggish or drained after a while.
Balanced meals, on the other hand, slow digestion and promote a steadier release of energy. Nutrition isn’t the only factor that affects energy, as sleep, stress, movement, and overall health matter just as much. Still, eating in a balanced way provides a strong foundation for energy that is maintainable from morning to evening.
5 building blocks of a balanced diet for steady energy
For daily fuel you can rely on, make sure to incorporate the following food groups into your diet:
1. Complex carbs and fiber
Carbohydrates are your body’s preferred source of energy. When you eat them, they’re broken down into glucose, and any extra gets stored in the muscles and liver as glycogen to be used as a readily available energy reserve for later.
Complex carbs, like whole grains, fruits, and vegetables, take longer to digest compared to refined carbs like white bread, white rice, or plain pasta. Because of their fiber content and more structured composition, gastric emptying is delayed, thus they are broken down at a more gradual pace.
This slowed digestion leads to a steadier release of glucose into the bloodstream. Instead of sharp rises and drops in blood sugar, complex carbohydrates support more balanced blood sugar levels, thereby promoting consistent energy throughout the day. They can also contribute to better brain function, mood stability, and mental alertness, making them the preferred choice for sustained physical and mental performance.
For more long-lasting energy, include foods like:
- Whole grains (such as brown rice, oats, quinoa, and barley)
- Legumes (such as lentils, chickpeas, and beans)
- Starchy vegetables (such as sweet potatoes, squash, and corn)
- Select fruits and vegetables (including apples, broccoli, spinach, and berries)
2. Lean protein
You may be wondering: Does protein provide energy? While it isn’t the go-to fuel source, our bodies still rely on protein as a main source of energy. Protein, especially from lean sources, stabilizes blood sugar and promotes satiety much better than fats or carbs by acting on our hunger and fullness hormones, leptin and ghrelin. This keeps hunger, cravings, and energy spikes or crashes at bay throughout the day.
For reliable energy from protein, include foods like:
- Eggs
- Plain yogurt
- Lean poultry, such as chicken breast (skinless) and turkey
- Lean fish, such as salmon and tuna
- Soy products, such as tempeh, tofu, and edamame
- Nuts and seeds, such as almonds, walnuts, and pumpkin seeds
3. Healthy fats
Unlike carbohydrates, which fuel short bursts of higher-intensity activity, fats burn more slowly and help sustain you during longer, lower-intensity movement and throughout the day.
Healthy, unsaturated fats also support heart and brain health, and improve the absorption of fat-soluble vitamins A, D, E, and K. The goal, however, isn’t to eat more fat overall, but to choose the right kind of fats.
For beneficial energy from fats, include these foods:
- Avocado (and derivatives like avocado oil)
- Olives (and derivatives like olive oil)
- Nuts, such as almonds, cashews, hazelnuts, and pistachios (and derivatives like nut butters)
- Seeds like chia, flax, hemp, and sunflower (and derivatives like sunflower oil)
Despite recent media claims, seed oils aren’t harmful when used in moderation — they’re rich in unsaturated fats that support heart health. The bigger issue is where they usually show up: fast food, deep-fried meals, and ultra-processed snacks. Using small amounts of seed oils at home is perfectly fine and, for most people, a sensible choice.
4. Micronutrients
Vitamins and minerals don’t contain calories, meaning they don’t contribute to our energy levels throughout the day. However, these micronutrients are essential for converting the food you eat into usable energy. Iron helps to carry oxygen through the blood, while magnesium supports how your body processes glucose for energy. Vitamin B12 and folate (B9), on the other hand, help your cells produce energy, and vitamin D enhances bone and muscle strength that is necessary to perform everyday tasks. If you’re low in these micronutrients, fatigue can develop– even if you’re eating enough calories from macronutrients (carbs, proteins, and fats) for energy.
For increased benefits from micronutrients, try including these:
- Iron-rich foods such as red meat, liver, and shellfish
- Magnesium-rich foods, such as dark leafy greens (spinach, Swiss chard, kale, and collard greens)
- Foods rich in vitamin D, B12, and folate, such as beef liver and fatty fish (salmon, trout, mackerel, sardines)
- Nutrient-fortified foods and drinks (cereals, milk, juice, etc.)
5. Hydration
Even mild dehydration can reduce concentration, cause strain on your heart, and leave you feeling sluggish. Water helps to deliver nutrients to the cells and allows your muscles and brain to function efficiently. Waiting until you feel thirsty often means you’re already slightly dehydrated.
To increase hydration status, include foods like:
- Water
- Unsweetened tea (decaffeinated tea will contribute to hydration status more than caffeinated tea)
- Diluted beverages instead of sugary drinks (try adding water to your favorite fruit juice!)
- Hydrating fruits and vegetables, such as cucumbers, watermelon, strawberries, and celery
Smart lifestyle changes to boost your energy
Knowing what a healthy, energetic diet comprises is just as important as how you eat throughout the day. Building steady energy comes from consistent, balanced habits that keep your body well-fueled from the time you wake up until it’s ready to wind down for bed.
Here are some additional non-nutrient ways to support energy levels:
Keep a regular eating schedule
Your brain and body function best on a steady supply of fuel. Going too long without eating can cause blood sugar to drop, leaving you tired, foggy, or even irritable.
Aim to eat every four to five hours. If that’s not possible, consider a small, balanced snack with carbohydrates, protein, and healthy fats, such as fruit with a handful of nuts or yogurt topped with seeds. Eating regularly helps prevent energy crashes and keeps your mood and focus more stable.
Avoid energy-draining habits
Even small actions can subtly undermine your energy. Keep a watch out for these common culprits:
- Skipping meals, which can lead to blood sugar dips, intense hunger, and overeating
- Eating very large meals, especially heavy lunches, which may cause sluggishness
- Relying too much on caffeine, which can disrupt sleep and worsen fatigue
- Consuming ultra-processed “energy” snacks, such as sugary bars or drinks, which can create quick spikes followed by energy crashes
Acknowledge when you’re full (and when you’re hungry)
It’s important to mind not only what you eat, but also how much you’re eating. Learning to recognize your body’s hunger and fullness cues can help you to maintain steady energy and avoid overeating. Consider using a hunger scale from zero (starving) to 10 (extremely full). Try not to wait until you’re overly hungry before eating. Instead, aim to begin eating around a three or four, then stop once you reach a six or seven, when you’re comfortably satisfied but not stuffed.
Discover the best energy-boosting diet for you
Steady energy doesn’t have to rely on strict food rules. The best diet for energy is one you can easily maintain — built around balanced, nutrient-dense meals and snacks that include complex carbs, lean proteins, healthy fats, essential micronutrients, and consistent hydration. Pairing these building blocks with healthy lifestyle changes helps to create a foundation of consistent energy your body can rely on from morning through evening each day
If fatigue feels persistent or doesn’t improve with lifestyle changes, it may be worth discussing with a healthcare provider to rule out any underlying concerns. Working with a registered dietitian or nutritionist who specializes in general health can help you identify the root cause of low energy, address any nutrient gaps, and ultimately create a personalized plan that aligns well with your individual lifestyle, needs, and goals.
At Health Loft, we believe that nutrition counseling should be designed with you in mind. With a practical approach rooted in evidence and compassion, we can help you overcome barriers to achieving steady energy and help you learn to fuel your body in a way that truly supports you in becoming the happiest and healthiest version of yourself. Connect with a Health Loft dietitian today.
This article was reviewed by Haleigh Mann, MS, RDN, LDN. It is intended for informational purposes only and does not replace personalized nutritional advice.
