5 Simple Food Habits for Better Energy and Better Health 

“Every time someone eats or drinks, they either feed disease or fight it,” says Heather Morgan, MS in Holistic Nutrition and Nutritional Therapy Consultant.

Human bodies are masterpieces; biological wonders with intricately connected systems. The engine—food. Thus, you are what you eat.

Presently, factors such as rapid urbanisation, changing lifestyles, and economic shifts have made it difficult for people to maintain proper food habits. As a consequence, today’s society is characterised by a high intake of oily, processed, and sugar-sweetened foods. This shift away from agrarian diets has left many without nutrient-dense foods, leading to a myriad of chronic diseases, poor energy reserves, and declining health.

To combat these trends, individuals can adopt five simple food habits for better energy and long-term health. Each habit targets a different challenge associated with current dietary patterns.

1. Have a colourful plate

One simple food habit people can adopt is the colourful plate habit, also known as “eating the rainbow.” Specifically, this dietary approach involves incorporating a diverse range of naturally colourful fruits and vegetables into daily meals. This variety is important because the various colours represent different phytonutrients and antioxidants.

The opposite of a colourful plate is a beige one. A great example is when a person goes for only ugali and meat. Such a meal fails to give the body nutrients that boost immunity. One can make this dish more colourful by opting for “yellow” or “brown” ugali instead of white. 

Next, people can incorporate up to five different indigenous vegetables into one pot, followed by a protein, in this case, meat or fish.  Preparing meals with various types of bell peppers, natural spices and herbs can also increase the intake of vital vitamins A, D, E, and K. Such colourful food combinations will help the person stay energetic and healthy. 

2. Hydrate regularly

Hydrating regularly is a food habit that can significantly boost energy and health. Water revitalises and cleans the body. It also helps nutrients move into the cells, hence keeping the body well-nourished. 

Many people drink water only when thirsty, but thirst signals that the body’s water reserves are already too low. Some try to quench thirst with sugary drinks or caffeine, which can dehydrate cells and stress the kidneys.

As such, it builds a hydration habit: start your day with a glass of water before tea. If plain water bores you, infuse with lemon, ginger, or mint. Carrying a reusable water bottle helps you stay hydrated all day. The sugars

Sugar is considered the ultimate energy thief. Although it provides a temporary “high,” it serves as a primary fuelfor many chronic diseases, including Type 2 diabetes and obesity. Most people are also unaware of hidden sugars, which are equally dangerous. Hidden sugars are found in supermarket fruit juices, sauces, and in the spoonfuls added to tea.

One way to ‘mind the sugars’ is by reducing sugar in daily tea. For instance, if someone usually takes two spoons, they can switch to one spoon at a time until their palate adjusts to the natural sweetness of the milk and tea leaves. People should also replace processed snacks with roasted groundnuts or seasonal fruits like mangoes and oranges. Fruits and groundnuts provide fibre, which slows the absorption of sugar and supports metabolic health.

4. Incorporate herbs

When people add herbs to meals, they gain potent vitamins like A, C, and K, as well as fibre and polyphenols. Herbs even exceed vegetables in antioxidant power, providing key minerals such as iron, calcium, and potassium.

Kenyan markets are packed with herbs—rosemary, dhania (coriander), ginger, turmeric, and moringa. Most grow easily in small pots or kitchen gardens. People can boost their herb intake by choosing fresh or dried herbs over salt or processed spices. This ensures the body receives nutrients essential for health and energy.

Table: Health benefits of herbs and how to use them 

5. Choose whole, indigenous foods

Highly processed foods like refined sugars and white flours often cause sharp blood sugar spikes, followed by crashes that leave you fatigued.

The best food habit for better energy and health is to minimise or eliminate highly processed foods and replace them with traditional African meals. Indigenous foods like nduma (arrowroot), ngwaci (sweet potato), millet, and sorghum are packed with nutrients. These foods have complex carbohydrates that release energy slowly into the bloodstream, providing a steady stream of fuel for the brain and muscles. 

When people choose sweet potato for breakfast over white bread, they provide their bodies with essential fibre and vitamins that help combat inflammation and maintain energy.

You have one life and one body. Building strong food habits greatly increases your chances of good health. Whether you hydrate, add herbs, or choose whole indigenous foods, your body will reward you for following these five habits.