Eating for optimal energy
It goes without saying that most of us want more time in our day, and closely following that many of us would love to have more energy. The good news is that the types of foods you eat as well as the time you eat them can how a powerful influence on your energy levels throughout the day, so if you have been feeling a little a little low, it may be time to check out your diet and see where some improvements can be made.
The most crucial aspect of eating for optimal energy is keeping your blood glucose levels as stable as possible. Low blood glucose levels can make you feel tired, hungry and even irritable and occur when balanced amounts of carbohydrates and proteins are not consumed regularly throughout the day. Aiming to have small, frequent meals and mid meals every 3-4 hours is also you need to do to achieve optimal blood glucose control. Ideally this fits into a pattern of breakfast, morning tea, lunch, afternoon tea and dinner. Always choose one food that contains low glycaemic index carbs such as grain bread or crackers, low fat dairy, fruit or wholegrain cereal with one protein rich food such as low fat dairy, lean meat or nuts. Food examples that achieve this balance include crackers and cheese, yoghurt and fruit, grain bread with lean tuna or ham or oats and milk.
The second dietary area to work on when it comes to maintaining optimal energy levels is to make sure that you are eating energy nutrient rich foods that contain key vitamins and minerals that are actually involved in energy production. The B group vitamins, iron, zinc and iodine are just some of the key nutrients we need on a daily basis to ensure our body can access our stored fuel efficiently. Aiming to include lean red meat in your diet at least 3-4 times each week; eating oily fish at least twice each week along with wholegrain breads and cereals and brightly coloured fresh fruits and vegetables in large quantities every single day will help you ensure that you tick all of these nutritional boxes.
Finally, for those who constantly struggle with their energy levels, caffeine can become the hidden crutch. Coffee, tea, energy drinks and diet soft drinks all common foods people grab for when they need a hit of energy. Unfortunately, while stimulant will give you a sudden hit of energy, the lull that often follows can actually make you feel even more tired and lethargic. For this reason, gradually weaning off the sugary drink and coffee and replacing with water and herbal teas will help to keep your energy levels more tightly regulated and leave you less prone to the its and drops that accompany a high caffeine intake.
Susie Burrell B Nutr & Diet (Hons), B.Sc (psych) (Hons) is a leading dietician with degrees in both nutrition & psychology. Each month she shares information to assist in nutrition
