You have to eat a combination of the right foods to get the vitamins and nutrients that your body will convert into energy in order to make it through the day. If you find that you are often tired or lacking energy, here are 7 possible reasons.

1. You are not snacking.

If you are just starting out on a weight-loss program, you might be trying to cut calories where you can. But, when you go more than 4 hours between meals, without a healthy snack, your blood sugar levels can drop pretty low, making you feel tired. Be sure to snack on healthy foods like fruits and veggies, to balance your blood sugar and stay full of energy.

2. You drink too much coffee.

Sure, coffee makes for a great pick-me-up in the morning, but if you find that you are starting to rely on it for an afternoon boost, or drinking it throughout the day, you might be drinking too much. When you cut down on your caffeine intake, you will find that your body adjusts—especially if you are replacing the caffeine with high-energy foods. Stick to one or two cups per day, and drink more water and reach for healthy snacks instead.

3. You aren’t eating red meat.

Certainly too much red meat is not great for your health, but when you remember advice you probably heard as a kid—“everything in moderation,” you might realize that there is definitely a place for red meat in a healthy diet. Red meat provides your body with iron, which is highly energizing. Iron helps your body circulate oxygen and provide fuel for your cells. Reach for a lean, iron-rich piece of meat at least once or twice per week.

4. You avoid all sugar.

Sugar is another thing that is not good for you in large amounts. You should be carefully reading labels to avoid hidden sugars and processed forms. But, you do need some sugar for your body to function properly. Natural sugars, such as the ones found in fruits, contain many healthy vitamins and minerals, and will help you maintain your energy levels more consistently.

5. You’ve sworn off carbs.

Carbs are not the enemy. Your body requires carbohydrates to function well. Just be sure to reach for complex carbs, and fibre-rich choices so that they give you the energy you need to get through your day.

6. You don’t eat breakfast.

If you are simply grabbing a cup of coffee and heading out the door to work, you will probably find yourself feeling tired by mid-morning—which can lead you to reach for unhealthy snacks. Revise your morning plan to include a healthy breakfast, with a balance of protein and carbs, which will help your body maintain proper blood sugar levels and good energy all day long.

7. You exercise too much.

If you are exercising too much and burning too much fuel, without getting enough calories and carbs, your body is at risk of entering a “starvation” mode, which will cause it to hold onto calories and convert them into fat. Instead of worrying about how many calories you are burning by exercising, make healthy food choices and stay active on a regular basis.

What you put into your body will help determine how much energy you have during the day. Keeping your body fuelled with lean proteins, complex carbs, and plenty of fruits and veggies will help you feel full of energy and able to make it through the day.