Stop Eating These Daily Foods If You Want More Energy
- Gillian Scerri
- Feb 6
- 3 min read
Updated: Feb 17
If you’re constantly tired, craving sugar, or relying on coffee just to get through the day, it might not be just stress, hormones, or lack of sleep.
Very often, low energy is a nutrition signal.
Many everyday foods quietly increase inflammation in the body and chronic inflammation is one of the biggest drivers of:
Persistent fatigue
Brain fog
Strong cravings
Hormonal imbalance
Feeling burnt out even after rest
Research consistently shows that diets high in certain commonly eaten foods are linked to higher inflammatory markers, which can drain energy over time without obvious symptoms at first.
Below are five daily foods that may be lowering your energy levels, and what to be mindful of instead.
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1. Processed and Deli Meats
Examples include:
Sausages
Bacon
Ham
Salami
Deli meat slices
Large population studies consistently show that regular intake of processed meats is associated with higher levels of inflammation in the body. These foods contain preservatives such as nitrates and nitrites, which can promote inflammatory processes when eaten frequently.
This isn’t about never having them. The issue arises when they become an everyday default, because inflammation builds quietly over time.
Energy-friendly swap ideas:
Freshly cooked chicken or turkey
Leftover roast meats
Eggs or hummus for quick protein
2. Excessive Omega-6 Seed Oils
Common sources include:
Sunflower oil
Corn oil
Soybean oil
Rapeseed oil
Generic “vegetable” oils
Omega-6 fats are not inherently bad, they are essential. However, balance is key.
Traditionally, human diets contained omega-6 and omega-3 fats in a ratio close to 1:1 or 2:1. Today, many Western diets sit closer to 20:1, pushing the body toward a more inflammatory state.
This imbalance has been linked in research to:
Lower energy
Mood changes
Hormonal disruption
The challenge is that these oils are everywhere, including foods marketed as “healthy.”
Why Animal Quality Matters
How animals are raised also impacts inflammation.
Conventionally grain-fed beef, chicken, eggs, pork, and dairy tend to contain higher omega-6 fats and lower omega-3s compared to grass-fed, pasture-raised, or omega-3 enriched options.
Choosing:
Grass-fed beef
Pasture-raised eggs
Free-range or omega-3 enriched poultry
can help tip the balance back toward anti-inflammatory fats.
3. Ultra-Processed Convenience Foods
Examples include:
Protein bars
Packaged snacks
Ready meals
Low-fat or “diet” foods
Over 50% of the average Western diet now comes from ultra-processed foods. Research shows that the higher someone’s intake of these foods, the higher their levels of:
Inflammation
Fatigue
Metabolic stress
While convenient, these foods are often low in nutrients and high in additives that quietly drain energy over time.
Focusing on simple whole foods — even imperfectly — can make a noticeable difference in daily energy.
4. Refined Sugar and Refined Carbohydrates
Common sources include:
White bread
Pastries
Sweets
Sugary coffees
These foods cause rapid spikes in blood sugar followed by crashes. Studies show repeated blood sugar swings are associated with:
Low energy
Poor concentration
Stronger cravings
This keeps many women stuck in a cycle of constant snacking and caffeine just to function.
Stabilising blood sugar with balanced meals can dramatically improve energy and focus.
5. Regular Alcohol Intake
Especially when alcohol is used to unwind most evenings.
Even small, frequent amounts of alcohol can disrupt:
Sleep quality
Gut health
Blood sugar regulation
Although alcohol may help you fall asleep faster, research shows sleep is often less restorative, leading to low energy the following day.
Stress, Inflammation, and Energy
Food isn’t the only factor.
Chronic stress raises levels of cortisol, a hormone that is highly inflammatory. Ongoing worry, pressure, or mental load keeps the body in a stressed state, draining energy reserves.
Practices such as:
Gentle breathing exercises
Meditation
Grounding or time outdoors
can calm the nervous system, reduce cortisol, and support energy naturally.
The Bigger Picture
None of these foods are a problem occasionally.
The issue is when they appear daily.
Chronic inflammation doesn’t shout — it whispers.
And one of the first ways it shows up is low energy.
If you’re tired of feeling tired, don’t ignore it. Low energy is your body asking for support.
If you’d like help simplifying nutrition, improving energy, and enjoying food again without guilt, this is exactly the work I support women with.
Ready to take control of your health? Learn more about my online health and nutrition consultation services via the link below and see how we can work together to help you feel your best, inside and out!
Book a Free Discovery Call today to see how we can customise a plan for your unique needs.
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