The Hidden Nutrient Gaps That Could Be Affecting Your Energy, Mood, and Metabolism

By Lizzie, Streit, MS, RDN, LD

If you always feel tired mid-afternoon, struggle to stay focused, or find your daily workouts harder than you should, you may be falling short on certain nutrients. While poor sleep and stress are common culprits that negatively affect energy levels, your food choices can also play a large role.

In fact, many people struggle to eat a nutritionally balanced diet, often as a result of busy schedules and not having the time or resources to eat nutrient-rich foods consistently. This article highlights three possible nutrient gaps that affect energy, mood, and metabolism and tips for addressing them.

1 – Fiber

Protein and fat have had their time in the spotlight, but the most recent nutrient of interest is fiber. Getting enough dietary fiber not only supports gut health and healthy cholesterol levels but also satiety and blood sugar regulation, both of which contribute to adequate energy and stable mood. However, very few Americans eat the recommended daily amount.

To increase your fiber intake, focus on adding plant foods to meals and snacks. Swap sausage and bacon at breakfast for fresh fruit or whole grain toast. Choose a salad or bean soup over a deli sandwich for lunch, and add farro or brown rice to dinner in place of noodles or pasta made from refined flour.

2 – Magnesium

This essential mineral is vital for several functions in the body, making it an important nutrient to prioritize in your diet. Magnesium is necessary for producing energy from the metabolism of carbohydrates and fats and keeping your muscles from tiring too easily during exercise.

Food sources of magnesium include pumpkin seeds, almonds, spinach, black beans, whole grains, dried apricots, and dark chocolate. For a tasty, magnesium-rich snack to help you meet your needs, make a homemade trail mix with pumpkin seeds, dried apricots, and dark chocolate morsels.

3 – Iron

Since iron is a necessary component of hemoglobin that transports oxygen throughout the body, not getting enough of this mineral can lead to reduced oxygen delivery to cells and muscles. As a result, you may feel sluggish and have low energy levels.

Meat and seafood are particularly good sources of iron, but lentils, chickpeas, and tofu also contain this mineral. Eating a source of vitamin C, such as oranges or bell peppers, with plant-based sources can boost the absorption of the type of iron found in them. A romaine salad with steak, chickpeas, bell peppers, and a lemon olive oil dressing is a delicious way to eat several iron-rich foods at once.

Note from Healthy For Life Meals: If you need help putting these tips into practice, Healthy For Life Meals can help. Our fully prepared meals are designed to make healthy eating simple, with a balanced mix of protein, fiber-rich carbohydrates, healthy fats, and a variety of nutrient-dense ingredients across our rotating menu. We also offer portion-controlled 1200- and 1500-calorie meal plans for those using GLP-1 medications. Whether you're looking to eat healthier, save time, or stay on track with your nutrition goals, Healthy For Life Meals makes it easy. Browse this week's menu and see how convenient healthy eating can be.