You just ate lunch, and now you’re ready for a nap. Your kid just inhaled a stack of pancakes, and now they’re either bouncing off the walls or completely melting down. What gives?

If food is supposed to give us energy, why does it sometimes leave us feeling wiped out, cranky, or running on fumes?

Well… because not all energy is created equal.

Some foods fuel us steadily, keeping us feeling good for hours.

Some foods spike our energy, only to drop us on our faces shortly after.

And some foods leave us dragging, making us feel even worse than before.

Now, in Parts 1 & 2 of this series, we focused on:

🍟 Why fast food works for us (and why it’s so easy to rely on it).

🏡 How to shift toward homemade meals while keeping things just as convenient.

And now, in Part 3, we’re tackling a big one:

💡 How do we actually eat in a way that fuels our energy—not just fills our stomachs?

And, since we’re parents, how do we do this for the whole family—without making 3,000 different meals a day?

Let’s get into it.

Step 1: Understanding Energy—Why Some Foods Keep You Full & Some Leave You Crashing

Fast food and processed meals feel filling because they’re often high in calories, but they don’t always provide lasting energy. And the quality? It’s really questionable. I had a mushroom and swiss burger with fries the other day. I ate it all, and was stuffed (it was one of those days where errands took way too long and we needed to eat). I felt great, for a half hour, then completely exhausted, and oddly, had the munchies an hour later.

Here’s why:

🍔 The Quick Fix (Fast Digestion, Fast Crash)

• Foods high in refined carbs & sugar (think white bread, fries, pastries, sugary cereals).
• These give you a quick hit of energy—but they burn fast, leading to an energy crash.
• For kids? This is why they get hyper after sweets—then completely fall apart.

So in my meal, I had a big portion (too much!), and while it filled my stomach, it processed fast. My body had to work hard to digest it (cue exhaustion—because heavy, unbalanced meals can make you sluggish), and an hour later? I was starving again. My stomach felt empty, and my body craved another quick carb fix to chase that energy spike.

🥑 The Slow Burn (Balanced Energy, No Crash)

• Foods with protein, healthy fats, and fiber help slow digestion and keep blood sugar stable.
• They give you a steady stream of energy instead of a spike-and-crash cycle.
• For kids? This means fewer meltdowns, better focus, and less “I’m hungry again” 20 minutes later.

Take my kids’ snack/lunch, for example:

🥞 Waffles (homemade with einkorn flour, flax meal, pumpkin purée, powdered bone broth, etc.—basically, about as nutritious as a waffle can get). Psst… and I batch make them, so I pulled it from the freezer!

🍊 Sliced oranges & apples (picky eaters win this round).

🥩 A packaged beef stick.

Weird combo? Maybe.

Does it hit all the marks? Yes.

Will they be whining in an hour for more food? Nope.

Why? Because the balance is there. Protein, fat, and fiber all working together to keep them full—while still being foods they actually want to eat.

⚡ What We Want: Balanced, Steady Energy

The goal isn’t to cut out fast-digesting foods entirely—it’s to balance them with proteins, fats, and fiber so meals actually keep everyone full and energized.

This means…

✅ Yes, your kid can still have pancakes. Just pair them with eggs or peanut butter for staying power.

✅ Yes, you can still eat pasta. Add some protein & veggies to avoid the carb crash. (and if you’re shooting for brownie points here, double your serving of veggies 😉

✅ Yes, snacks can still be quick. Just choose ones that don’t leave you starving an hour later.

Step 2: Matching Meals to Your Family’s Energy Needs

Now, here’s where it gets tricky:

Not everyone in the family eats the same way.

Some kids (like my daughter) need to eat small amounts frequently.

Others (like my son) prefer bigger, full-plate meals less often.

And parents? Well, we’re often just grabbing whatever’s available while standing in the kitchen. 😅

So, instead of forcing everyone into the same eating style, let’s match meals to what actually works for each person.

For the Kids Who Graze All Day (Small, Frequent Eaters)

Some kids can’t handle large meals—they need to eat small portions more often.

For them, we focus on snacks that pack a punch.

• Instead of: Just crackers → Try: Crackers + cheese + apple slices.
• Instead of: Granola bar → Try: Greek yogurt + nuts + berries.
• Instead of: Just toast → Try: Whole grain toast + almond butter + banana slices.

The fix? Pair their snacks with protein, fat, and fiber to make them last longer.

For the Kids (or Adults) Who Need Big, Hearty Meals

Some kids (and some of us parents too) need full meals every time they eat.

For them, we focus on meals that check all the energy boxes:

• Protein (chicken, eggs, fish, beans, yogurt, meat, etc.)
• Fiber (fruits, veggies, whole grains, beans, etc.)
• Healthy Fats (avocado, nuts, cheese, olive oil, etc.)

Fast Meal Ideas for “Bigger Meal” Eaters:

✔️ Breakfast: Scrambled eggs, whole grain toast, and fruit.

✔️ Lunch: Turkey + cheese wrap, side of veggies & hummus.

✔️ Dinner: Stir-fry with chicken & rice + steamed broccoli.

For Parents Who Just Need to Eat SOMETHING That Keeps Them Going

Parents often eat whatever’s easiest.

So let’s make “easy” work in our favor.

✔ Fast breakfasts that actually hold you over:

• Greek yogurt + granola + berries
• Scrambled eggs + avocado toast
• Protein smoothie with banana & almond butter

✔ Lunches that don’t leave you crashing at 3PM:

• Salad with grilled chicken & nuts
• Whole grain wrap with turkey & hummus
• Soup with beans + whole grain crackers

✔ Dinners that actually feel like dinner, but don’t take forever:

• Taco night with pre-cooked protein + beans + toppings
• Sheet pan chicken + veggies + rice (literally just throw it in the oven)
• Pasta with added protein (ground turkey, chicken, or beans)

The goal? Make the easiest choice also the most energy-friendly choice.

Don’t Forget the Snacks—They Matter More Than You Think

We tend to focus most of our attention on breakfast, lunch, and dinner. Yet, snacks can make or break your energy levels.

For me, a small Greek yogurt, granola, and berries might steady my blood sugar, but it won’t keep me full for long. And when you’re transitioning into healthier food options, you want to be prepared for the changes in your hunger during the day.

This is where smart snacking comes in.

Instead of grabbing a candy bar or a pastry with your afternoon coffee…

(Because a donut with coffee just sounds so good… but it’s a guaranteed crash an hour later.)

…opt for snacks that give you both satisfaction & sustained energy:

• Instead of: A nut and sugar filled candy bar → Try: Dark chocolate + almonds (still satisfying, but with protein & healthy fats)
• Instead of: A muffin → Try: A homemade oatmeal energy bite (quick carbs, but with fiber and protein to slow the crash)
• Instead of: Chips → Try: A beef stick + fruit (salty & sweet, but keeps you full longer)
• Instead of: Grabbing whatever’s fast → Try: Nuts, seeds, healthy oatmeal cookies, fresh fruit (things you can literally grab at the first sign of hunger—packaged or not)

Snacking is where we tend to go off the rails—not because we lack willpower, but because we wait too long to eat, then grab whatever’s easiest.

The fix? Have better options already within reach.

Step 3: Keep It Simple—One Shift at a Time

Here’s what we’re not doing:

❌ Making different meals for everyone.
❌ Overcomplicating nutrition.
❌ Cutting out foods we love.

Instead, let’s make small shifts that naturally support energy, reduce crashes, and keep everyone full longer.

The 3 Simple Energy Swaps to Start With:

1. Refined carbs → Pair with protein & fat.
   (Instead of just toast, add almond butter. Instead of plain pasta, add chicken.)
2. Sugary snacks → More balanced options.
   (Instead of fruit snacks, try fruit + cheese. Instead of a candy bar, try dark chocolate + nuts.)
3. Random grab-and-go meals → More intentional pairings.
   (Instead of grabbing whatever’s fast, think: protein + fiber + healthy fat.)

Fast, Filling, and Actually Fuels Your Family

This isn’t about eating “perfectly.” It’s about eating in a way that actually works for your family’s energy needs—without spending hours in the kitchen.

✔️ Small tweaks → Big impact on how you feel.
✔️ Meals that fit real life → No complicated plans.
✔️ No more crashes, no more mid-day meltdowns (hopefully).

Coming Up Next → Creating a Realistic Plan That Works for YOU. (Because energy-friendly meals are great—but how do you actually stick with them?)

Janel Stewart

Let’s Begin

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