The ongoing diet debate will live on and there is nothing fundamentally wrong with this.
What is however essential is that we agree on the key pillars of a healthy and well-rounded diet.
I will outline below what I believe should be the basic principles to consider when choosing what to eat.
Not only will they assist with your energy levels but with your overall wellbeing and longevity.
1. Eat real food and avoid processed
Whole foods such as vegetables, fruits, nuts, seeds and lean meats and plant-based protein sources provide the nutrients your body recognizes and uses efficiently.
In contrast, ultra-processed foods are often stripped of fibre and nutrients, and loaded with added sugars, sodium, and artificial ingredients.
These can cause energy spikes and crashes, leaving you more fatigued over time.
Eating real food helps stabilize blood sugar, maintain consistent energy levels, and support better digestion and metabolism.
2. Prioritise protein
Protein is a foundational macronutrient for sustained energy. It slows the absorption of carbohydrates, which helps prevent energy crashes, and it supports muscle maintenance and repair.
Including protein in every meal through sources like eggs, Greek yogurt, legumes, fish, poultry, tofu, or lean meats helps keep you satiated and energized throughout the day.
Don’t just save it for dinner; breakfast and lunch are equally important.
3. Ingest Omega-3 fat and antioxidant rich foods
Healthy fats, especially omega-3s found in fatty fish (like salmon, sardines, and mackerel), walnuts, and flaxseeds, play a critical role in brain function and reducing fatigue.
Pair these with antioxidant-rich foods such as berries, leafy greens, beets, and dark chocolate. These foods fight oxidative stress in the body, which can drain your energy and contribute to inflammation and aging.
Together, they support cellular health, cognitive performance, and resilience.
4. Avoid inflammatory foods
Chronic inflammation is not only one of the biggest drivers of chronic illness, but it is also a hidden energy thief. Foods high in refined sugars, trans fats, and artificial additives can trigger inflammation and leave you feeling sluggish.
Reducing your intake of sugary snacks, soft drinks, processed meats, and refined grains can make a big difference.
Instead, opt for anti-inflammatory alternatives like turmeric, ginger, olive oil, and colourful vegetables.
Eating more for energy doesn’t mean eating more calories without purpose—it means eating more of the right kinds of food. When you fuel your body well, energy isn’t something you chase—it becomes your default.
You can find other ME/CFS related blogs here.
Shaun Moran