According to VisualEconomics.com, the average American consumes 29 pounds of french fries, 23 pounds of pizza, 53 gallons of soda and 2.7 pounds of salt each year. Add to this 31 pounds of cheese and 42 pounds of corn syrup. This data represent a typical American diet that is high in fat and calories, and very low in nutrients. If you are finding yourself exhausted before your day is barely half over, examine your diet. You can eat in ways that help you sustain your energy.
Breakfast
By the time the morning arrives, the energy stores you received from your evening meal are long gone. Your blood sugar is probably low, and you might feel a little sluggish. MayoClinic.com recommends eating whole-grain cereals with low-fat milk to start your day off. This helps regenerate your energy stores and is a healthy meal, providing a serving of whole grains and dairy products. If you still feel somewhat sluggish, add a glass of juice and a banana to your meal. Better still, eat a whole orange and get the added benefit of fiber, which will help you feel full longer.
Mid-Morning Snack
As your system digests and metabolizes your breakfast, you might notice a small drop in your energy around mid-morning. This is a sign that you need to replenish your energy sources again. A healthy snack is important for maintaining a high energy level. Foods such as yogurt, a low-fat fruit smoothie, a whole grain bagel with peanut butter or a granola bar will go a long way in keeping you awake and refreshed throughout the rest of the morning.
Avoid Large Meals
According to website "Go Ask Alice," Columbia University's online health resource, multiple small meals throughout the day might be better for weight loss and overall health. Instead of trying to live on three large meals a day, eating several smaller meals throughout the day might lead to better blood glucose control and cholesterol levels. Eating whole-grain foods, beans, fruits and vegetables throughout the day can lead to more stable blood sugar levels and stabilize your energy levels.
Energy Drinks
It is well known that caffeine improves mental performance and increases cognitive function related to alertness. It can also help improve physical performance. However, as of July 2011, it has become trendy for young people to ingest energy drinks that are high in calories, sugar and caffeine, which actually decreases energy in the long run. These highly caffeinated drinks can cause high blood pressure, heart palpitations, irritability and anxiety. Having a simple cup of coffee might be a safer choice for a pick-me-up.
References
- Visual Economics; "Food Consumption in America"; July 2010
- Mayo Clinic: Eating and Exercise -- 5 Tips to Maximize Your Workout
- Go Ask Alice: One Big Meal Vs. Many Small Meals a Day
- Food Insight; "Fact Sheet: Caffeine and Performance"; October 2009
- Science Daily; "Energy Drinks: Coffee of a New Generation"; February 2009.
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