6 Bad Eating Habits That Make You Feel Tired
Updated: Mar. 20, 2019
If you're getting enough sleep at night but still feeling tired during the day, a poor diet may be to blame. Find out what you might be missing (or getting too much of).
If you’re an adult, you know what it’s like to plain run out of energy. Sometimes it’s because you’re tired from lack of sleep. (These foods can help you sleep.) Sometimes you’ve been burning the candle at both ends. But if all the other factors are in place, and you’re still feeling that drain, then maybe there’s one place you haven’t looked: your diet.
Work with a physician to rule out other lifestyle and health factors impacting your sleep, says Sharon Palmer, registered dietitian and blogger at The Plant-Powered Dietitian. Then you can turn to the little things in your diet that might be the cause of your fatigue.
1. Missing out on Healthy Carbs
If you’re cutting all carbs on Monday to make up for a weekend full of pancake brunches and burgers, you might be lacking what you need to feel energized and focused. According to Palmer, if you aren’t getting the necessary fill of carbohydrates, it could leave you feeling sluggish. But not just any carbohydrates: healthy carbohydrates are our body’s preferred source of energy, she says. If all you’re eating is bread, cake and pasta, you’re missing out on fiber and other important nutrients. This could also be the root of regular energy dips.
“These starchy foods have had the nutrients stripped away, especially the fiber,” Palmer says. “They can be absorbed very quickly into the blood stream. You get this peak of blood glucose where you can feel a surge of energy and then it drops off quickly.”
Instead, turn to whole grains (here’s how to cook them right) and healthy carbohydrates. Palmer suggests fiber-rich bread, legumes, whole fruits and vegetables to stabilize your blood sugar and sustain your energy throughout the day. “These foods have this nice, slow glucose response where it gradually provides blood glucose, which is our form of energy and then it tapers off.”
New Ways to Love Whole Grains
Barley Corn SaladA terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears! —Mary Ann Kieffer of Lawrence, Kansas
Cinnamon-Raisin Granola BarsI make these chewy bars with cinnamon, raisin and maple for quick breakfast and road trip. You can use chocolate chips instead of raisins. —Kristina Miedema, Houghton, New York
Shrimp & Broccoli Brown Rice PaellaYears ago my husband and I were vacationing in France and came across an open market where a man from Spain was making paella in a skillet; we've been hooked ever since. I love to whip this up for a large group, but if the gathering is small, I know I can easily freeze leftovers for another time. —Joni Hilton, Rocklin, California
Strawberry-Quinoa Spinach SaladWe make quinoa with spinach and strawberries year-round, but it's most fun when we go to the farmers market to get the season’s first berries. —Sarah Johnson, Indianapolis, Indiana
Cream of Wild Rice SoupTender cubes of chicken, fresh vegetables and wild rice make this soup hearty enough for a meal. You can't beat the down-home comfort of a warm bowlful. I like to serve it with whole wheat rolls. —J. Beatrice Hintz, Neenah, Wisconsin
Get-Up-and-Go GranolaMy family loves to have this soul-warming granola before hiking, biking or even when camping. It smells delicious while baking up and you can easily make in large batches for special occasions or to send in gift packages to family and friends. —Sabrina Olson, Otsego, Minnesota
Southwest Turkey Bulgur DinnerIn the past few years, I’ve been trying to incorporate more whole grains in our dinners. Bulgur is one of my favorite grains to work with because of its quick cooking time. Besides being high in fiber and rich in minerals, it has a mild, nutty flavor that my kids enjoy. —Maria Vasseur, Valencia, California
Feta Shrimp TacosA unique combination of taco seasoning and feta cheese works remarkably well in these refreshing tacos. It’s a goodthing you get two per serving, because you won’t want to stop at one! —Athena Russell, Florence, South Carolina
Farmer's Market Corn SaladI love fresh corn on the cob, especially grilled, so I am always looking for innovative ways to serve it. This recipe takes the corn right off the cob and combines it with fresh basil. —Haras Cindie, Jupiter, Florida
Wild Rice Mushroom BakeThe wild rice adds a wonderful flavor to this casserole. I like to serve it on special occasions. —Jann Marie Foster, Minneapolis, Minnesota
Nacho PopcornMy husband and I like to munch on this while watching TV. The nacho flavoring is a zesty alternative to butter and salt. —Linda Boehme, Fairmont, Minnesota
Asparagus Omelet Tortilla WrapSince this omelet is packed with whole grains, veggies and protein, all I have
to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
2. Getting Too Much Caffeine (Without Trying)
“Coffee, overall, has proven to be a healthful habit. All the research in the last five years has been very promising, showing benefits,” Palmer says. But you may be getting too much of it. We all have different tolerance levels for caffeine. “What is a good amount of caffeine for me, could be different for someone else,” she says.
According to Mayo Clinic, up to 400 milligrams of caffeine per day appears to be safe. That’s roughly the amount of caffeine in four cups of coffee. There’s also a right and wrong time of day to drink coffee.
If you’re experiencing stress, anxiety, nervousness, irritability or big dips in energy, they’re signs of over-caffeination, which can easily happen. “You can go to a coffee shop and have a coffee drink that has twice as much caffeine as a home-brewed cup of coffee,” Palmer says. Tune into your body for the right amount of coffee for you.
3. Starting the Day Without Enough Protein
If you’re hoping to start off the day strong—and avoid the 11 a.m. slump right before lunch—have a balanced breakfast. Whereas the typical American breakfast can be very high in refined carbohydrates, you should have a mix of macronutrients at your meal. An easy way to think of macronutrients is that they’re the most fundamental building blocks of energy and nutrition in our body: fats + carbs + protein.
Instead of a bowl of cold cereal that is high in refined carbs and low in protein, try a macro-friendly breakfast like a hearty egg-based breakfast, protein-packed pancakes with fruit, or yogurt with granola.
“That protein is going to help delay the glucose response to your meal and slow it down,” Palmer says. “Plus, choose whole grains instead of refined grains. Things like oatmeal porridge instead of refined breakfast cereals. Have whole grain toast instead of white toast.”
Protein-Packed Breakfasts to Jump-Start Your Day
Sausage, Egg and Cheddar Farmers Breakfast
This hearty combination of sausage, hash browns and eggs will warm you up on a cold winter morning. —Bonnie Roberts, Newaygo, Michigan
Protein PancakesThis recipe packs each serving with about 10 grams of protein. Add a scoop of protein powder for even more fuel. Hungry for more? Here are a few tips for making healthy protein waffles.
Salsa & Scrambled Egg SandwichesPower up with a breakfast that keeps you going all morning long. In my humble opinion, this sandwich tastes so much better than anything that comes from a drive-thru! —Marcia Conlon, Traverse City, Michigan
Southwestern Breakfast Slow-Cooker CasseroleI created this recipe for a breakfast-for-dinner meal one day, and now it’s become a favorite on chilly mornings. Such a wonderful aroma! Using extra-sharp cheddar cheese instead of the milder types allows you to use less, while giving you an extra boost of flavor. —Lisa Renshaw, Kansas City, Missouri
Mushroom & Spinach Eggs BenedictThere are so many ways to experiment with eggs Benedict, and this is my favorite version. The earthy flavors of mushroom and spinach blend beautifully in this new twist on an old classic. —Elizabeth Dumont, Madison, Mississippi
Waffle Monte CristosWaffles packed with turkey, ham, bacon and apricot preserves have so much sweet, smoky love going on. I use frozen waffles to save time, but have at it if you want to put your waffle iron to good use. —Kelly Reynolds, Urbana, Illinois
Italian Sausage Breakfast WrapsMy husband leaves for work at 4 a.m., and I want him to have a healthy breakfast to start the day. I usually make half a dozen of these on Sunday and keep them in the fridge so he can grab one and go. —Dauna Harwood, Union, Michigan
Asparagus and Red Pepper FrittataWhat a tasty way to start a morning! This frittata is enriched with asparagus, potatoes, peppers, herbs and a wonderful blend of cheeses. Serve with a side of seasonal fruit. —Toni Donahue, Westerville, Ohio
Ham and Avocado ScrambleHearty ham, creamy avocado and a hint of garlic—this winning egg dish has all the makings for a breakfast, lunch or dinner. —Elisabeth Larsen, Pleasant Grove, Utah
4. Not Drinking Enough Liquid
Dehydration can be the cause for midday fatigue or lightheadedness. Mayo Clinic recommends about 11.5 cups of fluid per day for women and 15.5 cups a day for men, but it can vary person to person. It doesn’t all have to come in the form of water, although water is a healthy choice. Count all of your beverages combined, plus consider the water you get from your food (think juicy fruits). Make sure to sip on water throughout the day to ensure you’re functioning at your best.
5. Going Too Long Without Eating
If you’re drowsy or sleepy before lunch (hours after eating breakfast) or during the long commute back home before dinner, you may be in need of a small snack to maintain your blood sugar. Stick to healthy snacks with a mix of healthy carbs, protein and fat.
“It can be a 150-calorie snack like a handful of nuts, which has fats, protein and carbohydrates. Just a small snack will provide a little glucose boost until the next meal,” Palmer says.
Snacks with 200 Calories Max
1 date ball: 109 calories, 7g fat.
My daughter and I came across this easy low-calorie snack when she was learning about ancient Egypt. We changed some of the spices and nuts to suit our taste. —Lori Daniels, Beverly, West Virginia
Learn more about the health benefits of almonds.
1 each: 38 calories, 1g fat.
Crispy Baked Wontons
These quick, versatile wontons are great for a savory snack or paired with a bowl of soothing soup on a cold day. I usually make a large batch, freeze half on a floured baking sheet, then store in an airtight container. —Brianna Shade, Beaverton, Oregon Find more healthy baked snacks to make at home.1 pretzel: 193 calories, 1g fat.
Soft Giant Pretzels
My husband and our friends and family love these soft, chewy pretzels. It's one of our favorite salty snacks! Let the bread machine mix the dough, then all you have to do is shape and bake these fun low-calorie snacks. —Sherry Peterson, Fort Collins, Colorado1 pop: 72 calories, 0 fat.
Strawberry-Rhubarb Ice Pops
These cool, creamy pops are a deliciously different way to use up the bounty from your rhubarb patch. —Donna Linihan, Moncton, New Brunswick Get more healthy late-night snacks that'll make you forget about that tub of ice cream.2 tablespoons dip: 58 calories, 4g fat.
Roasted Red Pepper Tapenade
When entertaining, I often rely on my pepper tapenade as a low-calorie snack recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey. Don't miss our best low-calorie recipes for salads, sides and even dessert!1 muffin: 188 calories, 7g fat.
Granola Blueberry Muffins
I wanted to put a new spin on muffins, so I mixed in some granola that contained lots of nuts, pumpkin seeds and shredded coconut. Then I brought a batch to work the next morning—success!—Megan Weiss, Menomonie, Wisconsin3/4 cup: 68 calories, 0 fat.
Peach Smoothie
Whip up this creamy concoction as a refreshing and nutritious snack or a quick chilled breakfast. Because you can use frozen fruit, you don't have to wait until peaches are in season to enjoy this delicious smoothie as one of your healthy low-calorie snacks. —Martha Polasek, Markham, Texas1 cracker: 23 calories, 1g fat.
Thyme-Sea Salt Crackers
These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina1/4 cup (without vegetables): 139 calories, 10g fat.
Classic Hummus
We love hummus, and this version is really amazing. If you have a pressure cooker, this is an easy, tasty reason to pull it out! We pair hummus with fresh veggies for a meal or healthy low-calorie snack. —Monica and David Eichler, Lawrence, Kansas Hummus is classic healthy go-to for lunch, and you can pair it with rice crackers for a gluten-free option.1 serving: 52 calories, 2g fat.
Spicy Edamame
Edamame (pronounced ay-duh-MAH-may) are young soybeans in their pods. In our Test Kitchen, we boiled and seasoned them with salt, ginger, garlic powder and red pepper flakes. —Taste of Home Test Kitchen, Milwaukee, Wisconsin1/4 cup: 176 calories, 11g fat.
Cranberry Dark Chocolate Trail Mix
A close friend once gave me a jar of trail mix that was absolutely delicious. My re-creation comes pretty close to the original and is truly one of my favorite low-calorie snacks! —Nancy Johnson, Laverne, Oklahoma1 breadstick: 66 calories, 4g fat.
Cheesy Cauliflower Breadsticks
These grain-free, cheesy cauliflower breadsticks are made with vegetables instead of flour. Serve with your favorite marinara sauce.—Nick Iverson, Denver, Colorado1 muffin: 63 calories, 3g fat.
Monkey Muffins
These bite-sized peanut butter, banana and chocolate chip muffins will be a favorite with your family and friends. It's also a good way to use up overripe bananas! —Amie Longstaff, Painesville Township, Ohio1 cup: 98 calories, 8g fat.
Nacho Popcorn
My husband and I like to munch on this while watching TV. The nacho flavoring is a zesty alternative to butter and salt. —Linda Boehme, Fairmont, Minnesota2 tablespoons dip (without crackers): 44 calories, 3g fat.
Roasted Vegetable Dip
While my children were always very willing eaters, I came up with this recipe to get them to eat more veggies and enjoy it. The dip doesn't last long in our house. —Sarah Vasques, Milford, New Hampshire1 tablespoon: 111 calories, 9g fat.
Homemade Peanut Butter
We eat a lot of peanut butter, so I decided to make my own. When I compared the cost of my own to store-bought, homemade was much cheaper. Plus it's a whole lot tastier, and you know what goes into it! —Marge Austin, North Pole, Alaska Is PB good for you? Absolutely. Get the skinny on the health benefits of peanut butter.1 appetizer: 40 calories, 1g fat.
Baked Veggie Cups
These colorful veggie cups are not only tasty, but they also pack in a surprising amount of nutrition! The addition of mozzarella and Parmesan is the perfect Italian touch. —Cathy Horvath, Surrey, British Columbia1/4 cup: 90 calories, 8g fat.
Homemade Guacamole
Ever wondered how to make guacamole? Just whip together this delicious blend of your favorite fresh ingredients.—Joan Hallford, North Richland Hills, Texas1/4 cup: 189 calories, 16g fat.
Spicy Pecans N Cranberries
Spice up a holiday party with these well-seasoned nuts or keep a batch in the freezer to give as last-minute presents. — Rene Dalrymple, Hansville, Washington2 tablespoons: 56 calories, 4g fat.
Cashew Cheese
Spread this vegan cashew cheese on crackers, over a toasted bagel or serve with fresh vegetables. It also makes a great sandwich topper! —Taste of Home Test Kitchen, Milwaukee, Wisconsin Find more healthy vegan snacks that'll keep the hunger pangs away.1 muffin: 174 calories, 5g fat.
Ginger Pear Muffins
This wonderful recipe has been in my files for years. The chunks of fresh pear make each bite moist and delicious. —Lorraine Caland, Thunder Bay, Ontario Pair one of these pear muffins with a healthy slow-cooker meal for a sweet and savory sensation.1/4 cup: 142 calories, 10g fat.
Mocha Pumpkin Seeds
Roasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that’s mocha genius at any time of year. —Rebekah Beyer, Sabetha, Kansas1 bar: 142 calories, 7g fat.
Cinnamon Nut Bars
Classic bar meets good-for-you ingredients in this updated recipe. If you have the patience, after the bars are cool, store them in a tin for a day to allow the flavors to meld...I think they taste even better the next day.— Heidi Lindsey, Prairie du Sac, Wisconsin1 appetizer: 29 calories, 2g fat.
Mini Zucchini Pizzas
This simple snack recipe is the perfect, low-carb way to satisfy your pizza cravings. —Taste of Home Test Kitchen. Looking for more? Here's our collection of low-carb snacks.3/4 cup: 97 calories, 0 fat.
Yogurt & Honey Fruit Cups
This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast. —Taste of Home Test Kitchen, Milwaukee, Wisconsin1/4 cup: 145 calories, 10g fat.
Roasted Cumin Cashews
Kick up parties and get-togethers with this well-seasoned snack. The cashews are sweet, salty, crunchy...and oh, so munchable. —Martha Fehl, Brookville, Indiana1 pot sticker with 3/4 teaspoon sauce: 52 calories, 1g fat
Baked Pot Stickers with Dipping Sauce
Twisting these wonton wrappers like little candies makes them fuss-free, and the dipping sauce is packed with sweet heat. —Taylor Marsh, Algona, Iowa1 bar: 178 calories, 5g fat.
Chewy Honey Granola Bars
There's sweetness from the honey, chewiness from the raisins, a hint of chocolate and cinnamon, and a bit of crunch. These granola bars freeze beautifully, so you can snack anytime. —Tasha Lehman, Williston, Vermont1/2 cup: 140 calories, 9g fat.
Chocolaty Chips
My two little guys can't get enough of this sweet-and-salty snack, which uses just three ingredients and is ready to eat in 15 minutes. The boys like to drizzle on the melted chocolate, too. Sometimes we replace the potato chips with apple slices. —Jami Geittmann, Greendale, Wisconsin1/2 cup: 89 calories, 2g fat.
Party Pretzels
Not only are these a perfect mid-morning or afternoon snack at work, they're perfect for hungry kids just home from school. Plus, they make for fantastic party food! —Carrie Shaub, Mount Joy, Pennsylvania1 mini scone: 109 calories, 7g fat.
Apple & Cheddar Mini Scones
Cheese and sage go well with apples, so why not put them all in scones? These mini ones make a fall brunch, tailgate or party even more fun. —Sue Gronholz, Beaver Dam, Wisconsin1 pop: 129 calories, 5g fat.
Sweet Potato Frozen Yogurt Pops
Once I had my little girl I quickly became really creative in the kitchen, needing to have healthy low-calorie snacks on hand. These frozen treats turned out to be a favorite and are a staple in our home. —Jenn Tidwell, Fair Oaks, California1 bar: 90 calories, 4g fat.
Peanut Butter Popcorn Bars
If you're looking for a fun low-calorie snack for kids, try this chewy peanut butter popcorn recipe that have a mild peanut butter taste. They're easy to stir up and can be pressed into a pan to form bars or shaped into balls. —Kathy Oswald, Wauzeka, Wisconsin1 slice: 147 calories, 5g fat.
Herb Quick Bread
This simple bread is especially good with soups and stews, but slices are also tasty alongside fresh, green salads. The herbs make it a flavorful treat any time of the year. —Donna Roberts, Shumway, Illinois6. Eating a Huge Lunch
Some days just call for an extra-stuffed burrito or a big bowl of pad Thai. (Hey, you worked out this morning!) But that huge meal can lead to your afternoon downfall. Afternoon sluggishness can hit after a large meal, Palmer says.
“If you’re struggling with this issue, it would better to have small meals with some snacks in between. When you’re overeating and you feel like your digestive system is working overtime to deal with the large load, that can make you feel sleepy and not perform at your best.”
To help figure out if you’ve had enough, Palmer points to a Japanese tradition called hara hachi bu, which essentially translates to eating until you’re 80 percent full and stopping there. “You eat until you feel about two-thirds full. It takes a while for the brain to recognize that sense of fullness. So many of us eat until we just can’t take another bite. And at that point, we have overeaten. You still feel like you can fit more in your tummy. That’s a nice point to feel at your best.”
What we eat and drink can play a huge role in how much energy we feel throughout the day. It’s, of course, important to get enough sleep and exercise, and reduce stress, but don’t forget the importance of a balanced diet. Like the saying goes, you are what you eat, so focus on healthy, high-energy foods to keep you going all day long.
Iron-Rich Powerhouse Foods
Garlic & Herb Steak PizzaWe crave pizza that’s super fast, cheesy and original. This one with steak and veggies is for folks who like their pie with everything on top. —Jade Fears, Grand Ridge, Florida
Mediterranean Pork and OrzoOn a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
Chicken Spinach Dip Bread BowlsMy family loves artichoke spinach dip, so I thought I could turn this popular appetizer into a chicken entree. The sourdough bowl makes a fun presentation. I love that with this recipe I can make one for dinner and wrap one for the freezer! —Merry Graham, Newhall, California
Buttery Grilled ShrimpThis grilled shrimp recipe is easy and delicious! These shrimp are great with steak, but for a special occasion, brush the sauce on lobster tails and grill. —Sheryl Shenberger, Albuquerque, New Mexico
Contest-Winning Greek Pasta BakeWhen I take this dish to potlucks, there's never so much as a morsel left! It’s a simple, healthy, hearty supper made with ingredients that are easy to find. Add a salad and a crusty loaf of bread for a quick meal solution. —Anne Taglienti, Kennett Square, Pennsylvania
Steak with Chipotle-Lime ChimichurriSteak gets a flavor kick from chimichurri. This piquant, all-purpose herb sauce is so versatile, it complements most any grilled meat, poultry or fish. —Laureen Pittman, Riverside, California
Puff Pastry Chicken BundlesInside these golden puff pastry "packages", chicken breasts rolled with spinach, herbed cream cheese and walnuts are a savory surprise. I like to serve this elegant entree when we have guests or are celebrating a holiday or special occasion.
-Brad Moritz, Limerick, Pennsylvania
Angel Hair with Chicken & CherriesNutmeg and cherries are the new "it" pair. It’s the secret something that really makes this angel hair pasta dish. My vegetarian friend likes it just as well without chicken. —Mary Ann Sander, Centralia, Missouri
Slow-Cooked Caribbean Pot RoastThis dish is definitely a year-round recipe. Sweet potatoes, orange zest and baking cocoa are my surprise ingredients. —Jenn Tidwell, Fair Oaks, California
Chicken Thighs with Shallots & SpinachWhat could be better than an entree that comes with its own creamy vegetable side? This healthy supper goes together in no time flat and makes an eye-catching presentation. —Genna Johannes, Wrightstown, Wisconsin
Teriyaki Shish KabobsWhen I was a teenager, my father worked for an airline, and my family lived on the island of Guam in the South Pacific. A friend of my mother gave her this tangy-sweet recipe, and we enjoyed it often. Now I make it for my family, and they're big fans as well. —Suzanne Pelegrin, Ocala, Florida
Fontina Chicken & Pasta BakeEat it tonight, or freeze it for later. This cheesy casserole is still awesome months after you make it. —Taste of Home Test Kitchen
Pork Chile VerdePork slowly stews with jalapenos, onion, green enchilada sauce and spices in this flavor-packed Mexican dish. It's wonderful on its own or stuffed in a warm tortilla with sour cream, grated cheese or olives on the side. —Kimberly Burke, Chico, California
Beef in Onion GravyI double this super recipe to feed our family of four so I'm sure to have leftovers to send with my husband to work for lunch. His co-workers tell him he's lucky to have someone who fixes him such special meals. It's our secret that it's an easy slow cooker dinner! —Denise Albers, Freeburg, Illinois
Ultimate Grilled Pork ChopsA little brining and a special dry rub go a long way to making the perfect pork chop. Once you've mastered how to cook thick pork chops, you'll be enjoying them all summer long. —Matthew Hass, Franklin, Wisconsin
Slow-Cooked Sweet 'n' Sour PorkEven though a co-worker gave me this recipe more than 20 years ago, my family still enjoys it today. -Martha Nickerson of Hancock, Maine
Originally Published: June 13, 2018
