{"id":401532,"date":"2026-01-11T18:42:08","date_gmt":"2026-01-11T18:42:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/401532\/"},"modified":"2026-01-11T18:42:08","modified_gmt":"2026-01-11T18:42:08","slug":"the-food-rule-that-could-transform-your-energy-in-2026-registered-dietitians-say","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/401532\/","title":{"rendered":"The Food Rule That Could Transform Your Energy in 2026, Registered Dietitians Say"},"content":{"rendered":"

If you feel like you\u2019re constantly running<\/a> on empty, you\u2019re in good company. According to a survey conducted by the Centers for Disease Control and Prevention<\/a>, 13.5% of adults report feeling very tired or exhausted most days or every day.\u00a0That kind of persistent fatigue doesn\u2019t just affect how you feel physically\u2014it can also impact your mood, motivation, focus and overall quality of life<\/a>.<\/p>\n

There are many, many potential reasons for feeling tired all the time. Some people may not be getting enough sleep due to environmental disruptions, like a crying baby, needy pet, snoring bedmate or outside noise. Certain health conditions, including depression<\/a>, can lead to feeling fatigued. Excessive caffeine<\/a> or alcohol use<\/a>, nutrient deficiencies, chronic stress or burnout<\/a> and certain medications can all lead to feeling fatigued too.\u00a0In many cases, it\u2019s not just one factor at play, but a combination of habits and stressors that slowly chip away at your energy over time.<\/p>\n

While all these possible reasons are worth considering, a great place to start when trying to transform your energy levels is by examining your diet. After all, it\u2019s impossible to feel energized if you\u2019re not fueling your body properly. According to scientific research, it\u2019s not just what you eat, but the order in which you eat certain foods that could impact energy levels. Keep reading<\/a> to find out what researchers found and what registered dietitians have to say about it.<\/p>\n

Related: Feeling Sluggish? Experts Say That These 58 Natural Foods Will Give You an Energy Boost<\/a><\/p>\n

The Food Rule To Follow for More Energy, According to Registered Dietitians\"Kseniya<\/p>\n

Kseniya Ovchinnikova&sol;Getty Images<\/p>\n

The food rule that could transform your energy levels this year involves the timing of your food. Ever heard of \u201cmeal sequencing?\u201d It\u2019s a buzzy term for the belief that the order in which you eat the various food groups in a meal matters. <\/p>\n

According to a 2024 study<\/a>, when vegetables and protein-rich foods<\/a> are eaten before carbohydrate-rich foods, blood sugar isn\u2019t raised as much as when carbohydrate-rich foods are eaten first. Considering that stable blood sugar<\/a> is key to sustained energy, this means that following this food sequence could lead to less fatigue.<\/p>\n

A scientific article published in Nutrients<\/a> also says that the order of what foods are eaten during a meal matters. Researchers found that food order impacts satiety, blood sugar and even inflammation. Based on their research, they recommend starting meals with water and fiber-rich foods (like vegetables), eating protein-rich foods next, fat-based and complex carbohydrates after that and saving refined carbs and foods with sugar for last.<\/p>\n

Melissa Karp, RD,<\/a> a registered dietitian and the founder of MPM Nutrition, says that there\u2019s something to the idea of meal sequencing when it comes to improving energy levels, but also says to take the recommendation with a grain of salt. She explains that one reason why eating protein-rich foods and veggies first can help with energy levels is that they help stabilize blood sugar response. \u201cThat can lead to a steadier release of energy once carbohydrates are eaten, rather than a rapid spike and crash,\u201d she tells Parade.<\/p>\n

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Karp adds that eating protein-rich foods and vegetables can also increase fullness, which may reduce the likelihood of overeating carbohydrates later in the meal. \u201cFor some people, that alone can translate to better energy and fewer post-meal crashes. For instance, if you\u2019re out for a pasta dinner and start the meal with salad and crudo, you will be less hungry by the time the pasta comes and may be less likely to finish your bowl,\u201d she says.<\/p>\n

That said, Karp shares that meal sequencing is only one tool for managing energy levels, explaining, \u201cThe overall balance of the meal matters far more than perfect sequencing. For many people, simply ensuring meals contain enough protein<\/a>, fiber and carbohydrates is enough to support consistent energy, regardless of the order they\u2019re eaten in.”<\/p>\n

Related: The #1 Best Food To Help Combat Fatigue for People Over 50, According to Registered Dietitians<\/a><\/p>\n

Ashley Koff, RD<\/a>, a registered dietitian, author of Your Best Shot<\/a> and founder of The Better Nutrition Program<\/a>, is more skeptical of the idea of meal sequencing. She says that what meals actually consist of matters more than the order in which they\u2019re eaten. In general, she says that every meal should have a good balance of protein, carbs, fats and carbohydrates. She adds that it\u2019s also important to drink enough water, something many people forget.<\/p>\n

How Carbohydrate Type Impacts Energy Levels<\/p>\n

Though the scientific research behind meal sequencing advocates for eating carbohydrates later in the meal, both dietitians emphasize that this doesn\u2019t mean carbohydrates are unhealthy.<\/p>\n

\u201cCarbohydrates give the body quick energy and they transport a lot of key nutrients for metabolism and other efforts,\u201d Koff says. She adds that foods rarely contain only carbohydrates and that, depending on the food, they likely also contain other beneficial nutrients, like fiber.<\/p>\n

Karp agrees. \u201cMany carbohydrates come from plant foods, which means they deliver much more than just energy,\u201d she explains, adding that fruit, vegetables, whole grains, beans and legumes all have carbohydrates as well as fiber and antioxidants, which help reduce inflammation. \u201cWhen chosen thoughtfully and paired with protein and fat, carbohydrates help create meals that are both energizing and nourishing.”<\/p>\n

You may know that carbohydrates are typically classified into two groups: refined carbohydrates and complex carbohydrates<\/a>. Refined carbohydrates are foods like pastries, soda and candy that are broken down in the body quickly. They provide quick bursts of energy, which is typically followed by an energy crash. Complex carbohydrates take longer to digest, so they don\u2019t impact blood sugar in the way that refined carbohydrates do. Examples of complex carbohydrates<\/a> include quinoa, sweet potatoes, beans, legumes, oatmeal and cruciferous vegetables.<\/p>\n

Related: This Unexpected Food Can Give You A Lot More Energy, Doctors Say<\/a><\/p>\n

Karp explains that while complex carbs digest more slowly, which can support steadier blood sugar and energy, this doesn\u2019t mean they are superior to refined carbs. \u201cWhat matters most is context. Pairing carbohydrates with protein and healthy fats helps slow digestion, improve satisfaction and support more stable energy, whether the carb is technically simple or complex. Rather than focusing on the type of carb alone, it\u2019s more helpful to look at the overall balance of the meal,\u201d she says.<\/p>\n

What you eat will certainly impact how energized you feel. After all, no one can function with an empty tank. If you\u2019re curious about meal sequencing and how it could impact how you feel, give it a try by starting your meal with a salad before moving on to the protein-rich foods and saving bread or other carb-heavy foods for last. It just may lead to longer sustained energy levels!<\/p>\n

Up Next: <\/p>\n

Sources:<\/p>\n

This story was originally published by Parade<\/a> on Jan 10, 2026, where it first appeared in the Health & Wellness<\/a> section. Add Parade as a Preferred Source by clicking here.<\/a><\/p>\n