Feeling constantly tired or lacking energy? Your diet could be playing a major role in how you feel. British nutritionists have identified key foods that provide long-lasting energy, helping to maintain steady blood sugar levels and prevent the dreaded afternoon slump.
From whole grains to lean proteins, these foods can fuel your day and support your body’s natural functions.
This content is for general information only. Nutritional needs may vary based on individual health conditions and lifestyle. Always consult with a registered nutritionist or healthcare provider for personalised advice.
1. Whole Grains
Whole grains such as porridge oats, brown rice, and wholemeal bread are excellent for providing sustained energy. Their complex carbohydrate structure allows them to break down slowly in your digestive system, offering a continuous supply of fuel.
Nutritionist Dr. Emma Derbyshire highlighted that wholegrain cereals, particularly those high in fibre, contribute to improved nutritional intakes, including fibre, B vitamins, vitamin D, iron, zinc, and magnesium.
She notes that these foods are essential for bridging nutritional gaps, especially for those who may be skipping meals or not eating well.
2. Lean Proteins
Lean proteins such as grilled chicken, poached eggs, and lentils are packed with the necessary nutrients to keep you feeling full and energised. Protein takes longer to digest than carbohydrates, providing a slow and sustained release of energy.
The British Dietetic Association (BDA) recommends consuming around 0.8-1.2g per kg of body weight, ideally spaced every three to four hours to support energy levels and muscle maintenance.
Including a palm-sized portion of protein at breakfast, such as eggs or a small piece of meat, is a great way to increase satiety and help sustain energy through the morning, preventing that mid-afternoon slump.
3. Healthy Fats
Avocados, walnuts, and flaxseeds are excellent sources of healthy fats that support your body’s energy levels without causing blood sugar spikes. These fats fuel your brain and provide a steady supply of energy.
The British Dietetic Association (BDA) emphasizes the importance of essential fatty acids, such as omega-3 and omega-6, in the diet. These fats are crucial for maintaining a healthy nervous system and brain function.
While omega-3s are primarily found in oily fish like salmon and mackerel, plant-based sources include walnuts and flaxseeds. The BDA recommends increasing the intake of omega-3s to support overall health.
4. Fruits And Vegetables
Fruits and vegetables are essential for maintaining energy levels. Bananas provide natural sugars and fibre, offering a gradual release of energy. Leafy greens like spinach and kale are packed with iron and magnesium, crucial for energy production at the cellular level.
Nicola Shubrook, a registered nutritionist with the British Association for Nutrition and Lifestyle Medicine (BANT), recommends filling half your plate with colourful vegetables to support sustained energy throughout the day.
This advice aligns with the principles of the Volumetrics diet, which focuses on consuming high-volume, low-calorie foods to promote fullness and reduce calorie intake.
5. Iron-Rich Foods
Iron is a vital mineral that helps red blood cells carry oxygen to the body, essential for energy production.
The British Dietetic Association (BDA) advises pairing iron-rich foods like lean red meat, spinach, and lentils with vitamin C sources, such as bell peppers or citrus fruits, to enhance absorption.
This combination helps improve the efficiency of iron uptake, supporting overall energy levels.
6. Hydration
Maintaining proper hydration is essential for overall health and well-being. The British Dietetic Association (BDA) emphasizes that even mild dehydration can lead to fatigue, reduced concentration, and impaired cognitive function.
Water helps deliver nutrients to cells and removes waste products, keeping your body active and alert. The NHS recommends drinking 6–8 glasses of fluid daily, including water, lower-fat milk, and sugar-free drinks such as tea and coffee.
For added variety, consider cucumber-infused water or herbal teas to enhance hydration and increase your fluid intake.
7. Vitamin B-Rich Foods
B vitamins found in foods like Marmite, eggs, wholegrain cereals, and dark leafy greens are essential for converting food into energy.
Fiona Hunter, a nutritionist, highlights the importance of B vitamins, particularly B6, for those with demanding schedules, as they support the body's ability to metabolise food effectively.
Without sufficient B vitamins, the body struggles to convert food into usable fuel, leading to fatigue.
8. Complex Carbohydrates
Complex carbohydrates such as sweet potatoes, beans, and lentils are excellent sources of steady energy. They provide a gradual glucose release, helping to maintain balanced blood sugar levels throughout the day.
The British Dietetic Association (BDA) advises including both carbohydrate and protein-rich foods in every meal to support energy levels and overall health.
A simple meal like a jacket potato with tuna or beans on toast offers lasting energy and keeps you feeling full. This combination ensures a balance of macronutrients, promoting sustained energy and satiety.
9. Nuts And Seeds
A small handful of mixed nuts or a tablespoon of chia seeds can deliver the right balance of protein, healthy fats, and fibre.
Jo Travers, a registered dietitian, praises these snacks for their portability and ability to provide sustained energy without the sugar crash associated with processed options.
Nuts and seeds offer lasting fuel, making them an ideal snack for busy professionals.
