Struggling to keep the energy levels throughout the day has been one of the most challenging problems for me for some years now. Even after sleeping 7 to 8 hours I keep having these lows during the day that are really disruptive, and it costs a lot of energy just trying to keep up.
I guess I am not the only one, as many of us notice that energy no longer comes easily.
And this can have many causes: Hormonal shifts, changes in muscle mass, insulin sensitivity, and nutrient absorption all play a role.
The good news is that food remains one of the most powerful tools to support your energy, mental clarity, and physical activity.
The key is to keep the blood sugar stable, as well as to have an adequate protein intake, have micronutrient dense foods, and finally, to have enough anti-inflammatory fats.
But, what foods can make a difference on your energy levels?
So,let’s break this down into simple take-aways you can refer to when planning your meals and during the day.
Below are the most effective, science-supported foods to include regularly, and why they work.
1. Eggs
Eggs are one of the most complete, energy-supportive foods available.
Nutritional benefits
- High-quality protein (about 6–7 g per egg) supports muscle maintenance, which declines with age and directly affects energy levels.
- Choline supports brain function and neurotransmitter production, improving focus and mental stamina.
- Vitamin B12 is essential for energy metabolism and red blood cell formation. As deficiency becomes more common after 50.
- Healthy fats slow digestion, helping prevent blood sugar spikes and crashes.
- Protein at breakfast has been shown to improve satiety and stabilize energy throughout the day.
You can have them for breakfast or lunch, paired with vegetables and whole grains.
3. Greek yogurt (plain and unsweetened)
Yogurt supports digestive efficiency and muscle synthesis, which tend to decline with age.
Also improves gut health. Which is increasingly linked to fatigue and inflammation. The probiotics in yogurt also may improve energy perception and immune resilience.
Nutritional benefits
- High protein content (15–20 g per serving) supports lean muscle and metabolic rate.
- Calcium and vitamin D support bone health and muscle function.
- Probiotics improve gut health, which directly impacts nutrient absorption and inflammation.
- Also, they have a low glycemic impact, especially when unsweetened.
You can have it as a mid-morning snack or for breakfast, with berries and seeds.
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3. Oats (whole or steel-cut)
Oats provide slow, sustained energy, which is critical for women who are sensitive to blood sugar fluctuations.
And Low-glycemic carbohydrates improve energy consistency and insulin sensitivity.
Nutritional benefits
- Beta-glucan fiber slows glucose absorption, preventing energy crashes.
- Magnesium supports energy production at the cellular level.
- Iron and B vitamins contribute to oxygen transport and metabolism.
- Finally, they support heart health, which becomes increasingly important after menopause.
Try having them at breakfast combined with protein (Greek yogurt, nuts, or seeds).
4. Fatty fish (salmon, sardines, mackerel)
Fatty fish are rich in omega 3. Which is associated with improved cognitive function, reduced fatigue, and better cardiovascular health.
Nutritional benefits
- Omega-3 fatty acids (EPA & DHA) reduce inflammation and support brain health.
- High-quality protein supports muscle and metabolic health.
- Vitamin D supports mood, immune health, and muscle strength.
- Last, they have B vitamins, which assist energy metabolism.
Having them for lunch or dinner, 2–3 times per week, will support your health and add variety to your meals.
5. Lentils and legumes
They provide plant-based energy without blood sugar spikes. And are rich in fiber!
And we know, high-fiber diets are linked to improved insulin sensitivity and lower fatigue levels.
Nutritional benefits
- Complex carbohydrates for sustained energy release.
- Plant protein supports muscle and satiety.
- Iron (especially important post-menopause).
- Folate and magnesium support cellular energy production.
- High fiber improves gut health and glucose control.
Use them at lunch or dinner in soups, salads, or warm bowls.
6. Nuts and seeds (almonds, walnuts, chia, and flax)
I love this small but powerful little helpers, as they support energy at a cellular level.
As magnesium deficiency is common in older adults and is associated with fatigue and muscle weakness, addind these to your meal plan will definitely make a difference.
Nutritional benefits
- Healthy fats provide long-lasting fuel.
- Magnesium supports ATP (energy molecule) production.
- Protein and fiber stabilize blood sugar.
- And omega-3s (especially flax and chia) support hormone balance and brain health.
You can have them as snacks, or add them to yogurt, oats, or salads.
7. Leafy greens (spinach, kale, and swiss chard)
Micronutrient density becomes increasingly important as calorie needs decline with age.
Nutritional benefits
- Iron supports oxygen transport.
- Magnesium supports muscle and nerve function.
- Vitamin K supports bone and cardiovascular health.
- And antioxidants, that reduce oxidative stress linked to fatigue.
Having them on a daily basis, raw or lightly cooked, will supply you with most of the nutrients you need to support your health.
8. Berries (blueberries, raspberries, and strawberries)
Berry polyphenols have been shown to improve cognitive performance and reduce mental fatigue.
Nutritional benefits
- Low glycemic load, preventing energy crashes.
- Polyphenols improve mitochondrial function (energy production).
- Vitamin C supports adrenal and immune health.
- Fiber supports gut health.
I love having them for breakfast, snacks, or desserts, because they will add sweetness to your day without the sugar overload.
The food choices we make matters
What we eat and when we eat make a huge difference on our energy levels, that’s why it is so important to know what foods best support you on this matter.
Even knowing that sticking to the perfect diet will not be possible every day at every meal. But keeping this information in mind when we are planning our meals, can be very helpful to make better choices to support our health.
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Remember small steps go a long way and are way more effective as making quick big changes, because you will more likely be struck with it.
For example, you can start by introducing one food at a time, from the list above, for example, and get used to it.
Firdt of all, introducing a new healthy food once in a while feels a lot easier than changing the whole eating habits all at once.
And, after adding new foods to you diet, giving up unhealthy foods is a lot easier.
To my surprise, I notice fewer cravings after making some changes to my meal plan. Specifically after increasing my fiber intake. This made a huge impact on my days!
Tell me, are you having issues with your energy during the day?
How do you deal with it?
Have you some tips you can share with us?
I would love to ear from you!
