When you’re running low on energy, it’s tempting to turn to coffee or a piece of sugary candy for a pick-me-up. Caffeine delivers an instant jolt, but the oomph is short-lived and cues a subsequent crash. When you feel sluggish, you probably lack the necessary fuel to keep you going, a consequence of eating meals with the wrong ingredients.

Chowing down on meals without a balanced nutrient supply can lead to fatigue and dramatic blood sugar fluctuations. This drains your energy and wreaks havoc on your immune system over time.