National Nutrition Week: Feeling Tired All Day? Doctor Shares Smart Eating Habits To Boost Energy Naturally

Feeling drained and low on energy even after a full night’s sleep? You’re not alone. Many people struggle with constant fatigue that often has more to do with their eating habits than their lifestyle or sleep schedule. During National Nutrition Week 2025, it is important to emphasise the role of smart food choices in fueling the body and mind. The proper balance of nutrients not only keeps one fueled but also enhances concentration, mood, and overall productivity during the day.

Energy slumps are frequently connected with irregular eating habits, missing meals, or heavy dependence upon processed and sugary foods. Rather, the addition of healthy meals consisting of complex carbohydrates, lean proteins, good fats and fluids can make a significant difference. Simple food modifications, such as selecting whole grains instead of white flour, increasing iron-containing foods, and having meals at intervals, can increase stamina naturally and lower fatigue. In conversation with The Daily Jagran, Dr. Shabana Parveen, Clinical Nutritionist, Artemis Hospitals, shares how to beat daily fatigue and boost energy during this National Nutrition Week.

Start With Balanced Meals

Meals that have a good mix of carbs, proteins, and healthy fats give you steady energy. Dr. Shabana Parveen states, “Carbs give you quick energy, proteins help your muscles heal and grow, and healthy fats keep you full for longer.” A balanced plate stops the energy crashes that happen when you eat a lot of sugary snacks.

ALSO READ: What You Can Eat Every Day To Fuel Your Body? Know From Doctor

Choose Complex Carbohydrates

Oats, whole grains, brown rice, quinoa, and vegetables all slowly release glucose into the blood. Unlike white bread and pastries, which can give you a quick boost of energy and then a sudden drop, this keeps your energy levels steady.

Don't Forget to Drink Water

If you don't drink enough water, you might feel tired and lose focus. Water gives cells nutrients and oxygen, which keeps you full of energy. Dr. Shabana Parveen states, “Herbal teas, coconut water, and fresh fruits are other good ways to stay hydrated and keep your energy up all day.”

Eating Habits To Boost Energy (Image Credits: Canva)

Eat Small, Frequent Meals

Eating a lot of heavy food can make you feel tired. Eating smaller meals or snacks every 3 to 4 hours instead helps keep blood sugar levels steady. Nuts, fruits, yoghurt, or whole-grain crackers are all great snacks that will keep your energy levels steady without making you eat too much.

ALSO READ: Tired All The Time? 5 Ayurvedic Remedies To Restore Energy And Focus

Being tired all the time doesn't always mean you work too hard, it could also mean you eat the wrong way. Eating smaller meals, choosing balanced meals, and drinking enough water can all make a big difference. You can get more energy, stay awake, and fight off tiredness naturally by eating the right foods.