The Energy Audit: 8 Diet Habits That Are Draining You (And How to Fix Them)

Feeling constantly tired? It might be time for an energy audit of your diet. A wellness expert identifies eight common energy-draining habits and offers the sustainable fix for each.

1. Drainer: The Sugary Breakfast. A pastry or sugary cereal causes a quick spike and a massive energy crash. Fix: A balanced breakfast of whole foods, like oatmeal with nuts or eggs with whole-wheat toast.
2. Drainer: Dehydration. Your brain and body can’t function properly without enough water, leading to fatigue. Fix: Make water your default drink. Carry a reusable bottle everywhere.
3. Drainer: The “Carb-Only” Lunch. A big plate of pasta or white rice for lunch is a recipe for an afternoon slump. Fix: Use the “smart eating order” and build a balanced plate with protein and vegetables to buffer the carbs.
4. Drainer: Processed Snack Attacks. Vending machine snacks provide a quick, fleeting burst of energy followed by a long, slow drain. Fix: Swap them for protein-and-fiber-rich snacks like roasted chana or an apple with almond butter.
5. Drainer: Inconsistent Meal Times. Skipping meals or eating at erratic times throws your blood sugar into chaos. Fix: Aim for regular, balanced meals to provide your body with a steady supply of fuel.
6. Drainer: Nutrient-Poor Foods. A diet of beige, processed foods lacks the B-vitamins, iron, and magnesium your body needs to create energy. Fix: Eat a rainbow of seasonal vegetables and whole foods.
7. Drainer: Overeating. Digesting a huge meal diverts a massive amount of energy to your digestive system, leaving you feeling sluggish. Fix: Practice portion control using smaller plates.
8. Drainer: The Sugary Soda Habit. These drinks are a direct hit of sugar with no nutritional value, guaranteeing an energy rollercoaster. Fix: Replace them with water or unsweetened herbal tea.