Dietitians Say This Simple Eating Habit Is the Key to Sustained Energy

Most people turn to coffee for that daily energy boost. However, dietitians say that the key to sustained energy does not lie with caffeine. Instead, you should turn your focus to eating three meals a day to power you through without having to lean on that afternoon coffee. Read on for expert advice about how your diet is the greatest influencer of energy levels.

Eating Three Meals a Day Is Key to Sustained Energy

While proper sleep and hydration are both important players in keeping energy levels high throughout the day, what matters the most for stamina is eating three balanced meals a day. According to registered dietitian Priscilla Swahn, each of these meals should also include a healthy fat.

Swahn explains, “I’m a big believer in creating a consistent meal rhythm rather than skipping meals, grazing all day, or relying on caffeine to push through an afternoon crash.” She goes on to detail that “I typically eat three meals daily, and I make sure each one includes a source of healthy fat—such as avocado, olive oil, nuts, seeds, or nut butter—along with protein and fiber-rich foods.”

Getting enough healthy fat spread throughout the day is key for sustained energy. This is because fat works to naturally slow down the digestive process and gastric emptying. According to Swahn, “This can help a meal feel more satisfying rather than leaving you hungry again an hour or two later.” She adds that “dietary fats also do much more than support energy: They help our bodies absorb the fat-soluble vitamins A, D, E, and K, provide essential fatty acids, and play important roles in cell function and overall health.”

How to Add Healthy Fat to Every Meal

Swahn said that it is important to get into the habit of determining where the healthy fat is in every meal. Something as easy as adding a few slices of avocado on top of your eggs at breakfast or drizzling a salad with olive oil for lunch goes a long way in providing satiation and energy for the next few hours.

In short, it is better to be intentional about being diligent about fueling your body rather than always looking for food and drink to boost energy levels.

Good Strategies for Boosting Energy Throughout the Day

While it is important to put the focus on three balanced meals, that does not mean that you can ignore the other building blocks of energy support. Managing caffeine intake, prioritizing sleep, staying hydrated, and reducing stress are all important strategies to add to the list.

According to Swahn, “You can sleep eight hours, drink plenty of water, and exercise regularly, but if you’re under-fueling or constantly skipping meals, it’s difficult to feel your best. I see so many women trying to create more energy by adding another cup of coffee when sometimes the more fundamental issue is that they simply haven’t eaten enough nourishing food consistently throughout the day.”

Because of this, Swahn recommends putting your diet under the microscope. In addition to what you eat, the timing of these meals can also play a role in energy levels. Waiting too long to reach for that balanced meal may mean that it is too late, making it more tempting to rely on the quick fix in the form of a cup of coffee or a nap.

While everyone’s personal caloric needs vary, a good rule of thumb is that adult women typically need between 1,600 and 2,400 calories per day. Adult men have slightly higher caloric needs, coming in between 2,000 and 3,000 calories per day, depending on age and activity level. Both men and women should strive to make fat intake about 20% to 35% of the daily calories.

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