Do you often notice your energy dipping by mid‑afternoon, leaving you reaching for sugary snacks to get through the rest of the day? Energy is essential for everyday activities, from thinking and moving to growing and repairing our bodies. By fuelling your body with a mix of nutrients, you can support steady energy levels and feel your best throughout the day.
Here are our 10 top tips to help you avoid the afternoon slump and stay energised.
1. Choose slow release carbohydrates
Slow acting carbohydrates help keep our blood sugar levels, energy levels and appetite more steady. Great sources include rolled oats, natural muesli, wholegrain pasta, multigrain bread, brown rice, legumes such as beans, lentils or chickpeas, corn and sweet potato. Choose a slow carb at each meal or snack for longer lasting energy.
2. Avoid skipping meals
Eating regular meals every 2-3 hours helps keep energy levels steady and avoid the afternoon crash. Start the day with breakfast and include morning and afternoon snacks such as fruit or nuts.
3. Try to include at least 5 serves of vegetables each day
Vegetables contain essential vitamins and minerals that help our bodies produce energy. Add a side bowl of veggies or salad to your lunch or dinner meal. Veggies like carrots, capsicum, celery and cucumber also make easy snacks when cut into sticks.
4. Aim for 2 serves of fruit a day
Just like vegetables, fruits contain many vitamins and minerals that unlock energy in our body. Whole fruit also contains fibre, which helps slow digestion, making it a satisfying (and easy!) snack.
5. Aim to drink 6 to 8 glasses of water every day
Dehydration is a common cause of fatigue and can often be confused for hunger. Carrying a water bottle with you to sip from throughout the day can be a great way to stay hydrated, focused and energised.
6. Enjoy iron rich food sources
Iron helps transport oxygen around the body for energy production. Including a range of iron‑rich foods such as red meat, poultry, fish, legumes, tofu, nuts, seeds and leafy green vegetables can help support energy levels.
7. Boost your B vitamin intake
B vitamins help the body use energy from food and play a role in mental wellbeing. Good sources include wholegrains, eggs, meat and fish.
8. Watch your caffeine intake
Caffeine is a stimulant and higher intakes can affect sleep and contribute to dehydration. While it may provide a short‑term boost, caffeine can sometimes be followed by a drop in energy later on. Being mindful of caffeine intake can help, especially as it’s found in more than just coffee, including black tea, energy drinks, chocolate and cola drinks.
9. Other factors influencing energy levels
Sleep, stress and physical activity can also influence energy levels. Things like not getting enough sleep, low activity levels or ongoing stress may contribute to feeling tired. Taking some time to reflect on these factors can help you identify small changes that may support your energy throughout the day.
10. Speak to your healthcare professional
For some, it may be worthwhile having a chat with your Doctor to eliminate any medical reasons for persistent low energy levels.