Do you ever experience a sluggish afternoon after a big lunch, an unexpected burst of energy after a balanced snack or the guilt that can follow satiation of certain cravings? It may be obvious that what you eat has a direct impact on your energy levels and how you feel physically, but did you know that your meal habits can affect how you feel emotionally?
JoAnn Breaux, a registered dietitian with H-E-B® Wellness’s Nutrition Strategy team, explains how food influences mood and energy, why there’s no one-size-fits-all approach and what practical steps you can take to eat in a way that makes you feel your best.
The Afternoon Crash
If you look around the office from 2 to 3 p.m. each afternoon, you’ll sometimes sense the inevitable collective energy dip. Breaux explains that there is a reason for this crash late in the afternoon: “Not only is caffeine wearing off from your morning coffee, but you may also be starting to feel the energy dip that happens after a very large lunch.”
The key to avoiding this slump, she explains, is to focus on the type of fuel you give your body, especially at lunchtime. “Carbohydrates are your body's primary energy source,” Breaux says. “For the average active adult, incorporating more complex carbs (whole grains, fruits and other starchy vegetables that contain fiber) throughout the day will help provide a more sustainable energy balance.”
She recommends pairing carbs with protein or fat to further prevent the mid-afternoon crash.
Why Protein and Fiber Matter
Meals that combine macronutrients, rather than those that isolate carbs or protein, help stabilize energy. “Pairing that carbohydrate source with a protein or a fat will help even more. You’ll be full a little bit longer and have more energy to use throughout the day, which will help you avoid that later crash,” Breaux explains.
Current nutrition guidelines also emphasize adequate protein intake. “The general consensus among nutrition science professionals today is 1.2 to 1.6 grams of protein per kilogram of body weight a day,” she says.
According to Breaux, this amount is higher than the older standard of 0.8 grams per kilogram. Protein and fiber together help regulate blood sugar and prevent the spikes and dips that contribute to fatigue.
Food, Mood and Emotions
Food affects more than your blood sugar; it also ties deeply to emotions and culture. “Food is more than just fuel for your body: it’s how we socialize, it’s culture, it’s tradition and it’s comfort. In some cases, it can help people manage stress and anxiety, but on the flip side, it can be anxiety-inducing,” Breaux says.
Many negative feelings toward food come from diet culture messaging we’ve absorbed over time. “We have to break down those barriers and thoughts, because they're not going to help us have a good relationship with food long-term,” she states.
Instead of labeling foods as “good” or “bad,” Breaux encourages families to see foods on a spectrum: some foods are “always” foods, others are “sometimes” foods, but all can fit into a healthy life.
Why You Feel Sluggish (or Energized)
There’s also a physiological reason that explains why certain meals leave you tired. Eating quickly or overeating can overwhelm your digestive process. “After a large meal—think about Thanksgiving or a family event—you might feel tired, sluggish and probably too full,” Breaux offers. “This happens because you didn’t allow enough time for your hunger cues to settle.”
The mechanics matter, too. “After a meal, your blood sugar goes up: carbohydrates turn into sugar molecules that circulate in your body, which is what insulin grabs and delivers them into the cells to nourish the body,” she explains.
High-fat or high-sugar meals can throw this process out of balance. According to Breaux, “fiber and protein lead to satiety and help your body regulate blood sugar levels so that you don’t feel that steep crash a couple hours after.”
Mindful Eating in Practice
Being intentional about how you eat and not just what you eat makes a big difference. “When it comes to mealtimes, especially during the workday, people are eating really, really fast,” Breaux says.
To slow yourself down, she suggests limiting distractions. Activities like replying to emails, watching TV and using your phone can wait until after mealtimes. Instead, schedule time to sit and have a meal with somebody else and really take the time to converse and eat.
Other practical strategies you can implement include the following:
- Follow the plate method. Fill your plate with complex carbs, lean proteins and nutrient-dense fruits and vegetables.
- Honor cravings wisely. “If you have cravings, listen to those cravings,” Breaux offers but choose healthy options like dried fruit, frozen yogurt or portioned salty snacks paired with something nutrient-rich like cheese or hummus.
- Think 5-4-3-2-1 when shopping. Breaux suggests purchasing five vegetables, four whole grains, three lean proteins, two dairy products and one sweet treat when grocery shopping.
- Just drink water. Hydration not only improves cellular function but fills space in your stomach, which helps signal fullness.
Listening to Your Body
Nutrition isn’t about following someone else’s rules or the latest trends: It’s about paying attention to what works for you. “There isn’t a one-size-fits-all approach when it comes to diet and nutrition,” Breaux emphasizes. “Just because it works for somebody else doesn’t mean it will work for you.”
And if listening to your body feels difficult, Breaux says that’s normal. “If you don’t know how to pick up on the cues your body sends, get support so you can learn. This is the exact reason why certain professions—like therapists, physical therapists and dietitians—exist. Knowing how to listen to our bodies doesn’t always come naturally to us.”
