Everyday eating habits drain energy, nutritionist says

Pairing carbohydrates with protein, healthy fats, or fibre slows blood sugar rise and prevents energy crashes.

A large, high-fat lunch worsens the natural afternoon dip in alertness; balanced meals with protein, vegetables and healthy fats support steadier energy.

Caffeine consumed 6 hours before bedtime can reduce sleep by over an hour, leading to next-day tiredness.

Sugary snacks provide a short-lived energy boost followed by increased fatigue within 30 minutes.