Eating for energy: How to eat to beat fatigue

Feeling tired from time to time is normal. Busy schedules, poor sleep and stressful periods can all leave you feeling drained. But when fatigue becomes a regular part of daily life, it’s worth looking closely at the role your diet may be playing.

Low energy levels can be directly related to what you’re eating and drinking, the quality of your sleep and the amount of rest you take. When life becomes busy, it’s all too easy to grab quick-fix food and drinks on the run, and it can be difficult to unwind or switch off. All of this can wreak havoc with your energy levels.

The nutrients we get from meals and snacks fuel our muscles, support brain function and help keep the body’s systems running smoothly. If meals are irregular or lacking in key nutrients, it can affect how energised we feel.

Of course, diet is only one piece of the puzzle. Sleep, stress, hydration and physical activity all influence energy levels. But the way you eat throughout the day can make a noticeable difference to how steady your energy feels.

This guide explains how diet affects fatigue, which nutrients play a role in energy levels and practical ways to structure meals and snacks to help you feel more energised throughout the day.

On this page

• Why you might feel tired
• How food affects energy levels
• Common habits that drain energy
• Medical conditions that affect energy
• Why carbohydrates matter for energy
• The importance of hydration
• Nutrients that can affect fatigue
• Foods that help support energy
• Caffeine and energy – helpful or harmful?
• The role of breakfast in maintaining energy
• The best eating pattern for steady energy
• FAQs

Why you might feel tired

Fatigue can have many causes. Sometimes it’s simply the result of a busy lifestyle, lack of sleep or ongoing stress. But diet and hydration can also play an important role.

Skipping meals or relying on quick-fix snacks that don’t keep us sustained feeds into the fatigue cycle and can contribute to tiredness, irritability and difficulty concentrating.

Persistent fatigue may also be linked to underlying health issues. If tiredness is ongoing or interfering with daily life, it’s important to speak with a healthcare professional.

How food affects energy levels

What we eat provides the fuel your body uses to produce energy. When you eat, carbohydrates, protein and fats are broken down and converted into energy the body can use. But the type of food you eat and the balance of nutrients in a meal influence how quickly that energy is released.

Meals high in refined carbohydrates or added sugars don’t sustain our energy as long as slow-burning carbs that take longer to digest. Meals that include fibre-rich whole grains, protein and healthy fats release energy more gradually. This helps maintain steadier blood glucose levels and supports more consistent energy.

Common habits that drain energy

Some habits can unintentionally contribute to fatigue.

• Skipping meals

Missing meals may leave blood glucose levels low and make it harder to maintain energy.

• Not enough variety
  Including a wide variety of foods is an excellent way to help make sure you are getting the nutrients, vitamins and minerals you need to help your body work at its best.
• Relying on lower nutrient, quick-fix snacks

When you’re bust and hungry quick snacks like biscuits or chips can be tempting, but they won’t sustain you as long as whole grains and nutrient dense options.

• Too much caffeine

Excessive caffeine may interfere with sleep and worsen fatigue.

• Not drinking enough fluids

Dehydration can cause headaches, tiredness and difficulty concentrating.

• Being sedentary

Regular exercise is a great energy booster.  It gets your blood flowing, makes your muscles use energy more efficiently and helps lift mood.

Medical conditions that affect energy

If your diet, activity levels and sleep are fine, other reasons for extreme tiredness can include:

Coeliac disease

This affects around one in 100 people. With coeliac disease, the gut is damaged by eating gluten and as a result, the body is unable to properly absorb many of the nutrients in food, iron being one example. If your body is unable to properly absorb the goodness from food, extreme tiredness may result.

Diabetes

Having high levels of glucose in your blood can cause extreme tiredness and is a common symptom of undiagnosed diabetes. To see if you are at risk, check out www.diabetes.org.nz.

Chronic fatigue syndrome (also called ME)

This is serious ongoing fatigue that affects everyday life and doesn’t go away with sleep or rest. The exact cause is unknown, but a history of viral infections, immune system issues and hormonal imbalances are some suggestions. Seek medical advice if this sounds like you.

Underactive thyroid

This means that your body isn’t making enough thyroid hormone and it can result in you feeling very tired. Some people will also gain weight with this issue, too.

Depression and anxiety

These can also affect how you feel and how much energy you have.

Why carbohydrates matter for energy

Carbohydrates are the body’s main fuel source, particularly for the brain and muscles. However, not all carbohydrates affect energy levels in the same way. Foods with a lower glycaemic index (GI) release glucose into the bloodstream more slowly, providing longer-lasting energy.

Examples include:

• oats
• wholegrain bread
• brown rice
• quinoa

Highly refined carbohydrates such as sugary drinks, sweets and white bread are digested quickly and may lead to energy fluctuations.

Choosing wholegrain or minimally processed carbohydrates can help support steadier energy levels.

The importance of hydration for energy

Hydration is often overlooked when people think about energy levels, but even mild dehydration can affect how alert and energised you feel.

Water plays a role in many body processes, including circulation, temperature regulation and nutrient transport. When fluid levels drop, it can lead to symptoms such as:

• tiredness
• headaches
• reduced concentration

Thirst is not always the earliest sign of dehydration, so drinking fluids regularly throughout the day is important.

Water is usually the best choice, but other beverages and what we eat can contribute to daily fluid intake, including:

• milk
• tea
• coffee
• soups

Fruit and vegetables also contain water and can contribute to hydration.

If you are physically active or spending time in hot weather, your fluid needs may increase.

Energy drinks are sometimes marketed as a solution for fatigue, but they often contain large amounts of caffeine and sugar. These drinks may provide a temporary boost but can contribute to energy crashes later or interfere with sleep quality.

In most cases, maintaining regular hydration with water and balanced meals is a more sustainable way to support energy levels.

Nutrients that can affect fatigue

Certain nutrients play an important role in energy production and maintaining healthy red blood cells.

Iron

Iron helps transport oxygen throughout the body. Low iron levels can lead to tiredness, weakness and reduced concentration.

Good dietary sources include:

• lean red meat
•  poultry
• seafood
• legumes
• fortified breakfast cereals
• nuts and seeds

Menstruating teens and women are particularly at risk of low iron levels.  Pairing iron-rich foods with vitamin C containing foods helps with iron absorption.

Vitamin B12

Vitamin B12 helps the body release energy from food and produce red blood cells.

It is found naturally in foods such as:

• meat
• fish
• eggs
• dairy products

People following vegan diets may need fortified foods or supplements to meet their needs.

Magnesium

Magnesium helps regulate muscle and nerve function and plays a role in energy production.

Foods rich in magnesium include:

• nuts and seeds
• whole grains
• leafy green vegetables
• legumes

Folate

Folate plays an important role in the production of red blood cells and DNA. Low folate levels can contribute to fatigue and weakness.
Foods rich in folate include:

• leafy green vegetables
• legumes
• citrus fruit
• avocado
• fortified grains

Vitamin D

Vitamin D helps support immune function, bone health and muscle strength. Some research suggests low vitamin D levels may also be linked to tiredness in some people.
Sources include:

• sunlight exposure
• oily fish such as salmon and sardines
• eggs
• fortified dairy products

Some of the best foods that help support energy

Focus on nutrient-rich whole foods can support steadier energy.

Examples include:

• Legumes
  Beans and lentils provide fibre, protein and slow-release carbohydrates.

• Spinach and leafy greens
  These contain iron, folate and other nutrients involved in energy metabolism.

• Almonds and other nuts
  Nuts provide protein, fibre and healthy fats that help sustain energy.

• Whole grains
  Foods such as brown rice, spelt, barley and oats release energy gradually.

• Pumpkin seeds
  These provide magnesium, iron and protein.

• Eggs
  Eggs provide high-quality protein along with B vitamins that help the body convert food into usable energy. Because protein digests more slowly than refined carbohydrates, meals that include eggs can help you feel satisfied for longer.
• Sweet potato/kumara
  Sweet potatoes are rich in complex carbs and fibre, so release energy slowly and keep you satisfied for longer.

• Plain yoghurt
  Greek yoghurt contains protein and carbohydrates, making it a useful option for snacks that support sustained energy. Pairing yoghurt with fruit or nuts adds fibre and healthy fats.

Including a variety of these foods across the week helps support balanced nutrition.

 What foods give you energy quickly?

Sometimes you may need a quick energy boost, such as before exercise or during a long day. Foods that contain carbohydrates can provide energy relatively quickly. Pairing them with protein or healthy fats can help sustain that energy.

Examples include:

• a banana with peanut butter
• yoghurt with fruit
• wholegrain toast with avocado
• a smoothie with fruit and milk
• wholegrain crackers with hummus.

Caffeine and energy – helpful or harmful?

Caffeine is a stimulant that can temporarily increase alertness and reduce feelings of tiredness. For many people, moderate caffeine intake from coffee or tea can be part of a healthy diet. But relying on caffeine to manage ongoing fatigue can sometimes mask underlying issues such as poor sleep or inadequate nutrition.

Too much caffeine may cause:

• difficulty sleeping
• increased heart rate
• feelings of anxiety or jitteriness
• digestive discomfort.

Because caffeine can affect sleep, consuming large amounts later in the day may contribute to a cycle of tiredness and reliance on caffeine the following day. Balanced meals, adequate sleep and regular hydration are more sustainable ways to maintain energy.

The role of breakfast in maintaining energy

Breakfast helps replenish energy stores after a night without food. Eating in the morning can support concentration, memory and productivity throughout the day.

A balanced breakfast usually includes:

• wholegrain carbohydrates
• protein
• fibre
• healthy fats

Examples include porridge with fruit and nuts, wholegrain toast with eggs and avocado, yoghurt with muesli or a smoothie with milk, fruit and oats.

Skipping breakfast may leave some people feeling sluggish or more likely to overeat later in the day.

Meals like these combine carbohydrates, protein, fibre and healthy fats to support sustained energy.

The best eating pattern for steady energy

Eating balanced meals and snacks throughout the day can help support more consistent energy levels.

Many people find the following pattern works well:

• three balanced meals each day
• one or two nutritious snacks if needed.

Balanced meals tend to be more satisfying and can help release energy more steadily. Rather than relying on carbohydrates alone, it helps to combine wholegrain or lower-GI carbohydrates with protein and healthy fats. Carbohydrates provide fuel for the brain and body, while protein and fats help keep you fuller for longer and may slow the release of energy. Fibre also plays an important role, helping meals feel more sustaining.

Examples include:

• wholegrain toast with eggs and avocado
• yoghurt with muesli, fruit and nuts
• hummus with vegetables and wholegrain crackers

A sample day of eating for better energy

Balanced meals and snacks can help maintain energy across the day.

• Breakfast
  Porridge topped with berries and almonds.

Try our Mixed berry overnight oats

• Morning snack
  Fruit with a handful of nuts.

• Lunch
  Wholegrain wrap with grilled chicken, avocado and salad.

Try our Spinach, roasted pumpkin and chicken wrap

• Afternoon snack
  Vegetable sticks with hummus.

• Dinner
  Salmon with brown rice and roasted vegetables.

Try our Salmon brown rice bowl

• Dessert
  Yoghurt with sliced fruit.

Fatigue is influenced by several factors rather than a single cause. Sleep, stress, hydration and overall health all play a role, but diet can make a noticeable difference.

Eating regular, balanced meals that include whole grains, protein, healthy fats and vegetables can help support steady energy levels. Staying hydrated and limiting sugary foods may also help prevent energy crashes.

If tiredness is persistent or severe, it’s important to seek medical advice. In many cases, however, small improvements to eating habits can help support better daily energy.

FAQs for low energy

Why do I feel tired after eating?

Feeling sleepy after a meal is common and usually happens because the body directs energy towards digestion. Meals high in refined carbohydrates may also cause rapid changes in blood glucose levels, which can contribute to tiredness.

To reduce post-meal fatigue, eat moderate portion sizes, include protein and fibre in meals, choose wholegrain carbohydrates and avoid large meals late in the day.

Do sugary foods give you energy?

Sugary foods can provide a quick burst of energy, but the effect is usually short-lived and may be followed by a drop in energy.

Why am I tired even when I eat healthy?

Fatigue can be caused by many factors including poor sleep, stress, dehydration or underlying health conditions. If tiredness persists, it is worth discussing with a healthcare professional.

Do bananas give you energy?

Bananas contain natural carbohydrates and potassium and can provide a convenient source of energy. Pairing them with protein or healthy fats may help sustain energy for longer.

Are energy drinks a good solution for fatigue?

Energy drinks may provide a short-term boost due to caffeine and sugars but can contribute to energy crashes later.

Related content:

• Why am I so tired?
• How to get an energy injection
• Your daily guide to eating for more energy
• The ultimate guide to getting your energy back
• Easy ways to get more iron
• 6 steps to get your energy back!
• Boost your energy and feel good again
• Are you eating for energy or pleasure?