“When we build meals around high-fiber carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables, we create a steadier supply of energy throughout the day.” – Daniel Blevins, National Board-Certified Health and Wellness Coach and Tobacco and Vaping Cessation Health Coach with TriWest Healthcare Alliance.
Whether it’s a third cup of coffee, a nicotine break, or a mid-afternoon sugar rush, many people turn to unhealthy habits to get through the day when they’re tired or stressed. Many people turn to sugary snacks, energy drinks, or nicotine to push through a tired or stressful day. But research shows the “sugar rush” is largely a myth — in the hour after eating sugar, people often feel more tired and less alert, not more energized. Over the day, these habits can leave you feeling more worn out.
The good news is that there are healthy ways to fuel your body and give it the energy it needs. We asked Daniel Blevins, a Health Coach with TriWest Healthcare Alliance (TriWest), to explain the role nutrition plays in connection to our energy levels and to provide some tips and recipes to help us sustain our energy levels throughout the day.
Meet the Expert
Daniel Blevins is a 
National Board-Certified Health and Wellness Coach and serves as a Tobacco and Vaping Cessation Health Coach with TriWest. While his work focuses on helping Veterans and active duty military members reduce or quit different forms of nicotine, Daniel understands that lasting success depends on much more than simply removing nicotine. “We explore stress management, sleep, physical activity, nutrition, and behavior change because these lifestyle factors all influence long-term success,” Daniel shared.
Daniel takes a “food-as-medicine” approach to his work that encourages balanced meals rich in fiber, lean protein, healthy fats, and whole plant foods to support stable blood sugar, more consistent energy, and overall health in his patients.
Nutrition’s Role in Energy
Food is our body’s fuel,
and each meal provides us with nutrients to produce energy. But Daniel points out that not all foods provide that energy in the same way. “When we build meals around high-fiber carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables, we create a steadier supply of energy throughout the day,” he said. “Fiber slows digestion, protein supports muscle repair and satiety, and healthy fats help sustain energy over longer periods.”
Daniel adds that nutrition also influences blood sugar regulation. “Meals that cause rapid spikes in blood sugar are often followed by equally rapid drops, leaving us feeling tired, hungry, and reaching for more quick energy.”
Knowing this, we can make healthier choices each day that can help to improve our energy levels and prevent us from crashing in the middle of the day.
Healthy Tips for Sustaining and Boosting Energy Levels
Start small. “One of the biggest challenges with nutrition is that it can feel overwhelming,” Daniel shared. “Instead of trying to completely change your diet overnight, focus on one habit at a time.” He suggested small changes such as adding an extra serving of leafy greens or vegetables each day; gradually increasing your fiber intake by choosing more whole grains, beans, fruits, and vegetables; or replacing one ultra-processed snack each day with a whole-food option like fruit, nuts, yogurt, or vegetables with hummus. Small changes practiced consistently often produce much better long-term results.
Avoid ultra-processed foods. One of the biggest contributors to energy crashes is relying heavily on ultra-processed foods. “Many ultra-processed snacks, sugary beverages, pastries, candy, and refined carbohydrates have a high glycemic index, which means they’re digested very quickly,” Daniel explained. This can cause a fast rise in blood sugar followed by a sharp drop that leaves people feeling tired, hungry, and reaching for a quick pick-me-up. Foods with more fiber, protein, and whole (complex) carbohydrates are digested more slowly, which helps energy last longer. For more information on ultra-processed foods, check out Healthy Homefront’s What You Should Know About Ultra-Processed Foods and Your Health.
Eat a nutritious breakfast.
A balanced breakfast may help you feel more alert and focused in the morning, and it gives your body fuel to start the day. Research suggests the benefits are real but modest, and a breakfast that doesn’t spike your blood sugar may help most. “One breakfast I enjoy regularly is a homemade smoked salmon sandwich on a whole wheat bagel topped with tomatoes, cucumbers, onions, and a light spread of cream cheese,” Daniel said. This is a great example of a balanced meal full of protein, fiber, and complex carbohydrates that slows digestion, helps stabilize blood sugar, and provides long-lasting energy. Another great option Daniel suggests is overnight oats made with rolled oats, chia seeds, berries, and a scoop of protein powder. “It’s an easy breakfast to prepare ahead of time and offers a balanced combination of carbohydrates, protein, healthy fats, and micronutrients to fuel your morning.”
Incorporate healthy snacks. For an afternoon snack, Daniel recommends pairing a source of protein with a whole-food carbohydrate to help you feel fuller for longer, while also reducing the likelihood of reaching for ultra-processed snacks an hour later. Examples include plain Greek yogurt with berries, an apple with peanut butter, cottage cheese with fruit, vegetables with hummus, or a handful of nuts paired with fresh fruit. “These combinations provide more sustained energy and help avoid the blood sugar spikes and crashes that often contribute to the afternoon slump,” he noted.
Avoid nicotine. According to Daniel, nicotine, nutrition, and energy are all connected. “Nicotine temporarily increases alertness by stimulating neurotransmitters in the brain, but over time, the brain adapts, and many people begin using nicotine to relieve withdrawal-related fatigue and low energy,” he explained. For more information on quitting tobacco, check out TRICARE’s Tobacco Cessation Services.
Stay hydrated. Even mild dehydration can leave you feeling rundown. Try to drink water throughout the day, and experiment with flavored water recipes to keep it interesting, like adding fruit slices or herbs to your water.
Try some new recipes. Look online to see what energy-boosting recipes you can incorporate into your diet. For example, an article by Northwestern Medicine suggests several “jump-start snacks” such as a crunchy roasted lentil snack, a yogurt and bran parfait, Greek toast, and more. In addition, the Department of Veterans Affairs (VA) Nutrition and Food Services page has several healthy recipes such as berry-vanilla overnight oats and savory avocado toast that can help to sustain energy levels.
Access important resources. No matter where someone is starting, Daniel encourages them to take advantage of available resources and support. “Having support and expert guidance can make healthy lifestyle changes feel much more manageable and sustainable,” he said. “Veterans enrolled in VA healthcare have access to outstanding nutrition resources through the VA. Many facilities offer appointments with registered dietitians and nutrition services that provide individualized guidance for managing weight, chronic disease, and overall wellness,” he said. “For military families and Service members, organizations such as the Armed Forces Wellness Center provide free evidence-based health education, nutrition counseling, healthy lifestyle coaching, and more at many military installations.”
Check out the additional resources below for more information and support.
Additional Resources
- TRICARE and TriWest Health Coaching Programs offer eligible beneficiaries free support from health coaches and dietitians to help with nutrition and overall health goals.
- Military OneSource offers nutrition, wellness, and lifestyle support tailored specifically to military families.
- VA offers several nutrition-related resources, including healthy recipes, cooking demonstrations, access to registered dietitian nutritionists, and more.
Next time you find yourself reaching for that extra energy drink or a jolt of nicotine to stay alert, try incorporating some of Daniel’s tips and recipes to boost your energy levels in a healthier way.