11 everyday foods that fuel you instead of draining you.
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| There is an irony to feeling sleepy right after lunch. Food is meant to be fuel, yet a big midday meal can leave you feeling more like a nap than tackling your to-do list. Some of that is down to your body diverting energy to digestion, but a lot of it comes down to what was on your plate, because some foods burn fast and leave you hanging, while others release their energy slowly and carry you for hours. |
| Discover how to keep your tank full and your motor purring below. |
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Power up!
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
July 2, 2026 • 2 min read |
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| Foods that keep your energy steady all day long |
| Beating fatigue with food has less to do with eating more and more and more to do with eating things your body burns slowly. A heavy meal or a fast-digesting snack spikes your blood sugar and drops it just as fast, which is the slump you feel an hour later. The foods that keep you going do the opposite, releasing their energy at a steady, unhurried pace. |
| 🌾 Oats are a good example. Their fiber digests slowly, so a morning bowl delivers a long, even release of energy instead of the quick high and hard landing of a sugary cereal. Try pairing steel-cut or old-fashioned oats with protein and fat sources (e.g., Greek yogurt, milk or soy milk, hemp or chia seeds) for breakfast. |
| 🍌 Bananas are a quick source of energy. How quickly bananas are digested depends on their ripeness — ripe or overripe bananas have less fiber and will be digested faster than underripe or green bananas. For sustained energy, choose ones that aren’t overripe and enjoy them alongside protein and fat, like peanut butter or hard-boiled eggs. |
| 🌱 Seeds are quiet overachievers. Chia, pumpkin, sunflower, and flax bring a mix of fiber, healthy fat, and slow-release carbs that help keep energy steady, and they blend easily into yogurt, oatmeal, or a smoothie without a second thought. |
| Our full list includes the proteins that help fend off an afternoon dip, the drinks worth keeping close, and the ones quietly working against you. See all of them below, and build yourself an afternoon that doesn’t fall apart at 3 p.m. |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |
RECIPE PICKSalmon Zucchini Skewers with Cucumber Dill SauceA fun and delicious lunch option that is packed with nutrients and perfect for warmer days.GET THE RECIPE →
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| Dr. Melissa Young explains what a blood sugar spike is, why it happens, and how it differs for people with and without diabetes. Learn practical ways to manage your levels through diet, exercise, and stress, plus what to know about DKA and continuous glucose monitors. |
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| What we’re digesting |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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