Practical answers and expert guidance for real-world nutrition challenges.
Nutrition Insights: I'm eating a healthy balanced diet, so why is my energy still low?
Nutrition Insights: I'm eating a healthy balanced diet, so why is my energy still low?
A healthy balanced diet is important, but it doesn’t always guarantee that your body’s full nutrient needs are being met — especially in today’s fast-paced, high-demand world.
When A "Healthy Balanced Diet" Isn't Enough
There’s a widely-held belief that a “healthy balanced diet” will meet all your nutrient needs. It’s time to challenge that idea. Do take note if you eat well yet still feel low in energy or slightly out of sync.
Here’s what I see in practice:
Food is the foundation of good nutrition, but it’s not a one-size-fits-all approach. Even a well-intentioned diet can still fall short when your personal needs are more specific or complex.
dietary needs beyond the basics
Public nutrition guidelines — like the RDA (Recommended Daily Allowance) or RNI (Reference Nutrient Intake) — have helped prevent diseases like scurvy or rickets.
In that context, they’ve been hugely beneficial. But they weren’t designed to reflect what your body needs to feel great, especially during times of stress, hormonal change or fatigue.
Think of public guidelines as the nutritional equivalent of minimum wage: a safety net, as it were. They help you avoid falling into deficiency, but they don’t necessarily help you rise to optimal health.
Additionally, these guidelines are based on averages and assume ideal digestion, absorption and lifestyle — which isn’t always the reality.
Your body deserves more than just the “minimum wage” of nutrition
Why You Might Be Eating Well But Still Tired
If your meals are generally balanced but your energy is lagging, there may be more going on beneath the surface.
These three considerations help explain why you might feel tired even when you’re eating well.
1. Modern life and nutritional gaps
Today’s world presents nutrition challenges our grandparents never faced:
- Intensive farming methods have led to nutrient-depleted soil
- Increased food processing often reduces the nutrient content of our food
- A skewed work/life balance means chronic stress is more common
Despite this, many still assume that following a generic “healthy balanced diet” will be more than enough.
2. Nutrient deficiencies aren’t always obvious
You might be eating a wide variety of foods but still feel drained or out of balance.
That’s because subtle nutrient shortfalls can show up as signs we don’t always connect to food:
- Slow healing? You might be low in vitamin C
- Frequent colds? Zinc could be lacking
- Dry skin, brain fog, achy joints? You might need more healthy fats
- Mood changes or low resilience? Vitamin D could be a factor
- Low energy? Iron is usually the first thing to test. However, overlapping nutrient gaps are often involved, and don’t always show up on standard checks
3. It’s not just what you eat — it’s how you use it
It also matters how well your body absorbs and uses available nutrients.
Genetics, stress, hormonal changed and gut health can all affect how effectively you convert food into usable fuel.
Even if your diet looks good on paper, underlying issues may be limiting what your body can access.
Nutrients like magnesium and B vitamins are involved in hundreds of everyday functions — from energy production to mood regulation. Having low levels can leave you feeling tired, anxious and flat all at once.
Today’s world presents nutrition challenges our grandparents never faced
What to Do If You’re Eating Well but Still Tired
If your energy isn’t where you want it to be, checking in on your nutritional foundation is a good place to start.
Key areas to review include:
- Eating enough protein
- Including plenty of colourful vegetables
- Adding quality fats
- Reducing processed foods
- Staying hydrated
You don’t need to change everything at once. Instead, you can focus on one area at a time. Ideally you’d give it a couple of weeks before moving on to the next.
If your energy still feels low after that, functional testing can help uncover what’s missing. It offers a clearer picture of your nutrient status so you can give your body the support it needs.
You might choose to approach this using targeted supplementation, a more personalised food plan, or both.
The Bottom Line
Nutrition today isn’t what it used to be, and your body deserves more than just the minimum.
Relying on the idea of a “healthy balanced diet” is outdated. With changes in food quality, modern stressors and individual variability, most people will benefit from a more personalised nutrition strategy to truly support energy and wellbeing.
By addressing your specific nutrient gaps — whether through food, supplementation, or smarter testing — you can reclaim your energy, resilience and wellbeing.
It’s an approach I believe everyone deserves to have access to.
Dive deeper into what your body might be missing and how to fill in those gaps… The 7 Best Vitamins for Energy, Explained.
It’s a conversation I’m always happy to explore: why eating a healthy, balanced diet is important – but often not enough.
What’s your take on this?
Or share a question you’d like answered below.
Ariz Acharki at Unsplash
[2] Wu et al (2015) Low population selenium status is associated with increased prevalence of thyroid disease
5 Simple Ways to Add Hormone-Friendly Fats to Your Day
What do these everyday fats look like on your plate? Here are some easy ideas to incorporate them into your meals and snacks:
These healthy fats are ideal for hormone balance after 40, but they also support your wellbeing from head to toe — from your brain to your skin to your sleep.
They can help calm your nervous system, sharpen focus, boost energy, and bring a sense of steadiness — especially when everything else feels like it’s shifting.