We’ve all been there—those days when no amount of coffee seems to cut through the brain fog, and getting out of bed feels like a major accomplishment. Fatigue can hit hard, leaving you dragging through the day with low energy and low motivation.
While it’s tempting to power through with quick fixes like sugary snacks or energy drinks, the real secret to fighting fatigue often lies in your diet. The foods you eat can help keep your energy steady and support your mood.
Iron: Your Oxygen Booster
Iron helps your body make red blood cells that carry oxygen to your cells, powering them with the energy you need. (1) Low iron can leave you feeling tired and weak. (2, 3)
Quick Tips to Boost Iron (1)
- Eat More Meat and Seafood: E.g., chicken, beef, tuna
- Add Plant Sources: E.g, Spinach, beans, nuts, fortified cereals
- Add Vitamin C-Rich Foodsto Meals to Support Iron Absorption: E.g., Strawberries, spinach, bell peppers, tomatoes
Vitamin B12: The Energy Converter
Vitamin B12 helps turn the food you eat into energy and supports nerve health. (4) Low B12 levels can cause fatigue. (5)
Quick Tips to Boost Vitamin B12 (4)
- Eat More Animal Products: E.g, fish, meat, poultry, eggs, dairy
- Try Fortified Foods: E.g., breakfast cereals, nutritional yeast, plant-based milks*
- Consider B12 Supplements: Always check with a health professional before adding any supplements to your diet
*Read food labels to see if they have added B12
Carbohydrates: The Body’s Primary Fuel
Carbohydrates are your body’s main source of energy. They break down into glucose, which is transported to your cells to provide the fuel you need for daily activities, from resting to exercising. (7, 8)
Complex carbohydrates, which are high in fiber, take longer to break down, providing steady, longer-lasting energy. (9, 10)
Quick Tips to Boost Energy With Carbohydrates (12)
- Focus on Fiber-Rich Carbs: E.g., fruits, vegetables, whole grains, and legumes. These complex carbs provide a steady source of energy and help keep you full longer. (12)
- Add Whole Grains to Your Meals: Swap white rice for brown rice, white bread for whole grain, and try oats or quinoa for a fiber boost. (11)
- Include Legumes in Your Diet: E.g., beans, lentils, and chickpeas are packed with fiber. (12)
Take Action and Feel the Difference
Logging your meals in MyFitnessPal helps you see your daily progress toward hitting your recommended nutrient goals. For example, did you know 45%-65% of your daily calorie intake should come from carbs? (12)
By logging what you eat, MyFitnessPal breaks down nutrient intake, highlights gaps, and helps you make informed food choices to help you reach your goals.
Looking for tips to support other moods?
Return to our Feel Good Fall hub fore more tips to boost your self-care with targeted nutrition.
