Overview

• Health experts emphasize the importance of consuming foods that provide gradual and sustained energy without causing blood sugar spikes.
• A balanced breakfast featuring whole grains, protein, fresh fruit, and a hot beverage is highlighted as key to jump-starting metabolism and avoiding mid-morning fatigue.
• Key energy-boosting foods include fresh and dried fruits, whole grains, nuts, seeds, eggs, legumes, fatty fish, and healthy fats like olive oil and avocado.
• Persistent fatigue, even with a healthy diet, may signal underlying nutritional imbalances such as low iron, vitamin B12, or vitamin D levels, requiring specialist evaluation.
• Practical dietary habits, including meal timing, hydration, and moderate use of natural supplements, are recommended to maintain steady energy and focus throughout the day.