Feeling Fatigued? You’re Not Alone!
According to the Centers for Disease Control & Prevention, over 2 million Americans annually experience marked fatigue lasting 6 months or more. Here are nutrition strategies that might help one overcome chronic fatigue:
1. Eat Breakfast – This vital meal boosts metabolism & replenishes depleted energy – include carbohydrates & protein as part of your breakfast
2. Choose complex carbs – Eat more whole grain pasta & bread, brown rice, and starchy vegetables like winter squash & sweet potatoes that are high in complex carbs and fiber. Fiber helps slow absorption of carbs so you have a steady release of energy.
3. Focus on healthy fats – Fats also slow down digestion so you don’t absorb carbs so quickly and have a spike in your blood sugar. Choose healthy fats like nuts, seeds, olive oil, avocadoes. “Mixed” meals and snacks that are a combination of carbs, fats, and protein help sustain you, and provide slower release of energy over time.
4. Include Lean protein – Protein plays many roles within the body, so don’t omit in your meals. Avoid high fat protein sources, and select lean beef, pork, poultry, fish, and beans.
5. Drink plenty of water – Being dehydrated can make you feel fatigued and make you overeat. Drink at least 8 glasses of water each day.

Source: Adapted from Weill Cornell Medical College Food & Fitness Advisor, September 2009


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659