facebook pixel These Foods Help Fight Fatigue in a Big Way
Site Search
< Blog Home < Healthy Living

These Foods Help Fight Fatigue in a Big Way

These foods will help you fight midday drowsiness and fatigue.

Apples, breads and cheeses, foods to help fight fatigue

It is mid afternoon and your eyes are starting to droop. Quickly, you reach for a beverage—something to help you stay awake. You need energy, and you need it fast.

“Desperate times call for desperate measures,” you tell yourself, as you grab a caffeinated beverage or a handful of sugary snacks. Soon you realize you’ve been telling yourself the same thing for a week, and the desperate measures are your new normal. Been there. Done that.

Complex and simple carbohydrates

Rather than attempting to fight fatigue with unhealthy foods, take control of your day from the get-go, starting with breakfast. The Academy of Nutrition and Dietetics recommends protein for endurance and carbohydrates for energy. Try a few of these foods to start your day.

  • Hard-boiled eggs coupled with a whole wheat pita
  • Oatmeal with raisins
  • Scrambled eggs, fruit, and toast
  • Whole-grain toast with peanut butter and fruit

As the day goes on, a well-balanced diet will sustain your energy levels. If you need a quick pick-me-up, simple carbohydrates like those found in fruits, veggies, and honey are best. The hard part is choosing those over the soda, chocolate, and other treats.

Regan Wilson, a dietitian at Intermountain Healthcare, says the ideal would be for each meal to have a consistent amount of carbohydrates. “If we keep the amount even throughout the day, our blood sugar gradually rises and falls instead of having big spikes and then going really low.”

Related: Counting Carbohydrates

The body needs more complex carbohydrates that take longer to burn to sustain its energy levels throughout the entire day. Complex carbohydrates include:

  • Rice and beans
  • Whole grains, pastas, and breads
  • Green vegetables and carrots
  • Nuts

“The amount of carbohydrate that we need depends on age, gender, activity level, and whether you’re trying to lose weight. Most women need to have 30-45g of carbs per meal and men need about 60-75g,” according to Wilson.

Drink a lot of water

Did you know that dehydration is linked to low energy levels? Water plays a key role in producing energy molecules in your body. Then there’s the obvious: the more water you drink, the more nature will call, forcing you to get up and walk to the restroom. The extra movement may increase your blood flow and may help you shake off the drowsiness.

Related: Drink More Water

If you feel like your nutrition is in check but you’re still tired during the day, it may be time to analyze your other behaviors that affect energy—like regular exercise and sufficient sleep. Don’t wait to start feeling great. Do what it takes to find balance in your diet, exercise, and sleep and you’ll notice a difference in how you feel throughout the day.

Take a look at other healthy living articles.

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

You May Also Like...

Healthcare and Insurance Basics

Why Kids Need the Measles Vaccine

For parents: Here’s what you should know about the measles vaccine.

Nutrition and Diet

Pomegranate Vinaigrette

Rest assured knowing the ingredients of your salad dressing by making this pomegranate vinaigrette at home—it’s perfect to add to your favorite green leafy salad.

In the Community

How to Cope with Wildfire Smoke

Because fires are still burning in the western part of the country, it’s important to know what to do to protect you and your family.


Why Transparency is Essential to Help Lower Cost of Prescription Drugs

Explaining why prescription drugs cost so much is complicated. But here’s what we’re doing to advocate for more transparency in the pharmacy industry.

Related Articles

Related Articles

Healthy Living

5 Ways to Make Those New Year's Resolutions Stick

You’re likely to set goals in the new year to get in shape or make habits to become a better you. Here’s a few tips to help you accomplish all the things you want to do this year.

Healthy Living

Men’s Health: The Basic Guidelines

Men: Let’s do this! It’s time to take control of your health.

Healthy Living

Why I Love Calligraphy

In a world that’s more about typing and texts than pen and paper, calligraphy is becoming something of a relic. And yet, it remains magical. Here’s why I love this age-old art.

Healthy Living

5 Benefits of Taking a Vacation

Vacations are more than just an escape from reality. Some of the perks and benefits might surprise you!

Post Author

Bobby Macey

Bobby Macey is a marketer and writer by trade. He’s been published nationally and writes on myriad topics—particularly healthy living.