Why you’re tired even when you’re eating “healthy” – and what to do about it
Let’s be real: eating “healthy” doesn’t always mean you’ll feel amazing.
You might be ticking all the boxes:
✓ Cooking at home
✓ Eating your veggies
✓ Choosing lean protein
✓ Tracking your calories
… and yet you still feel flat, tired or wired-but-exhausted.
If that sounds familiar, you’re not alone. As a nutrition coach, I see this all the time, especially in women trying to lose fat or eat in a calorie deficit. The truth is, some "healthy" eating habits can leave gaps that affect your energy, focus and how well your body actually functions.
So let’s unpack what might be happening, and how to tweak your meals to feel better without blowing your calorie budget.
1. You're not getting enough total fuel
Even when we eat “well,” it’s easy to undereat overall, especially when aiming for fat loss.
1600–1800 calories might be a reasonable target, but if you’re not fuelling that with enough volume, protein and nutrient density, your body will let you know.
What to do:
Make meals more satisfying and stable: Include a protein, fibre-rich carb, colour (veggies) and some fat in every main meal.
Avoid skipping meals and grazing all day, this messes with energy and appetite hormones.
2. You’re low on key nutrients (especially iron & B12)
Feeling tired all the time despite enough sleep? Check your micronutrient intake, particularly iron, B12, magnesium and folate.
A few common things that can trip you up:
Swapping out red meat completely
Eating lots of fibre without balancing absorption
Relying on low-cal, low-nutrient snacks
What to do:
Add iron-rich foods like red meat (even just 1–2x/week), canned beans, tofu, eggs or fortified cereals.
Pair with vitamin C-rich foods (like capsicum, strawberries, citrus) to improve absorption.
Space out your coffee or tea away from iron-rich meals, they can block absorption.
3. You’ve cut carbs too far
If you’ve gone all in on high-protein and low-carb, your mood, focus and energy may have taken a hit.
Carbs = fast energy.
Carbs also = serotonin support, better recovery and less brain fog.
What to do:
Include wholefood carbs in every meal: rice, oats, potato, legumes, fruit, wholegrain bread.
You can still stay in a deficit while including carbs, it's about the balance, not the ban.
4. You’re eating “healthy” but not eating smart
Eating clean doesn’t automatically mean you’re eating in a way that supports your goals or hormones.
Common examples:
Low-cal veggie stir-fry with barely any protein or carbs
Just eggs and spinach for breakfast (not enough volume or staying power)
Cereal + oat milk + banana = carbs only, no protein
What to do:
Build meals using this base: protein + fibre + colour + healthy fat
Think: turkey mince + rice + veg + avocado
Or: Greek yoghurt + berries + chia + protein powder
5. You’re not absorbing nutrients properly
Even if your food choices look great on paper, your body might not be absorbing the nutrients effectively.
Some nutrient blockers include:
Phytates in grains and legumes (limit iron absorption)
Calcium supplements with iron
Coffee or tea with meals
Chronic stress, gut issues, or medication use
What to do:
Don’t ditch grains and greens, but balance them with vitamin C and plan out iron-rich meals.
Consider a blood test if fatigue persists, especially for iron, B12 and vitamin D.
6. You’re under-recovering, not just under-eating
Sometimes it’s not about food alone. If your workouts are stacking up, steps are high and sleep is poor, you’re draining more than you’re replenishing.
What to do:
Track your recovery like you track food: sleep, stress, rest days.
Add calorie-dense snacks if you’re feeling lightheaded or exhausted despite “enough” food.
Bonus: A day of eating that supports your energy
I've put together a sample 1600-calorie day that delivers approximately 18mg iron + balanced macros to support your energy—even in a deficit.
👀 Want to check it out? Download it here (free)
Or explore the 10 iron-rich food groups to add to your diet.
Final thoughts
Feeling tired isn’t a badge of honour, it’s a red flag. You don’t have to eat more to feel better, but you do need to eat smarter.
If your meals look “healthy” but you still feel flat, it’s worth looking deeper than just calories.
Food should fuel your body and your life, not leave you dragging.
Need help finding your balance? This is exactly what we explore in the Build My Diet assessment, where we uncover what your body might be missing and help you make realistic, personalised changes.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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