If a lack of energy has you heading for a nap, it may be your diet. Avoid energy-zappers that make it hard to be at your best, such as dehydration and skipping meals. Try healthy nutrition strategies that can give your energy a boost and keep it going all day.
Have Breakfast
Start the day with a healthy breakfast to get your energy level up and keep it up all day. The best breakfasts to jump-start energy are low in sugar and include protein, whole grains and healthy fats.
Eat Whole Grains
Whole grains provide a steady source of long-lasting energy. Avoid refined grains, such as white bread, doughnuts, white rice, sugary cereals and sweets, which cause your blood sugar to spike and then crash, leaving you fatigued. Choose whole grain foods such as whole-wheat bread and pasta, oatmeal, brown rice and barley to give your energy a lasting boost. Also, eat other energy-sustaining high fiber foods, such as beans, vegetables and whole fruits.
Eat Frequently
Eat every three to four hours to keep your energy level humming. Going too long between meals causes blood sugar to drop, leading to fatigue. Avoid sugary snacks that will leave you hungry and fatigued a short time later. Instead, nosh on whole grain foods, low-fat dairy products and fruits to boost your energy.
Drink More Water
Drink water regularly throughout the day. Water is a vital nutrient, and even mild dehydration can cause fatigue. Start your day with a glass of water and drink several more glasses over the course of the day to keep your energy level up.
Eat Nuts
Eat nuts to keep your energy up. Nuts, such as almonds, hazelnuts and cashews, are rich sources of protein, healthy fats and fiber that provide sustained energy. Nuts also provide the mineral magnesium, which is vital to the process of converting the foods you eat into energy. Other sources of magnesium include whole grains, bran cereals and some types of fish.
Eat Protein
Eat protein for a nutritious energy boost. Lean beef, lean pork, and skinless turkey and chicken contain the amino acid tyrosine, which can increase alertness. Protein also satisfies the appetite and sustains energy longer than carbohydrates. Include a source of protein with each meal and snack. Choose healthy sources such as lean meats, fish, low-fat dairy products and tofu for long-lasting energy.
References
- Harvard Health Publications: 9 Ways to Boost Your Energy
- HelpGuide.org: Nutrition for Women Eating Right to Look and Feel Your Best
- "The American Journal of Clinical Nutrition"; The Satiating Power of Protein - A Key to Obesity Prevention; Arne AStrup; July 2005
- RxList: Energy Foods Slideshow Pictures: A Diet to Boost Your Mood & Energy Level
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