Tired of feeling tired? Unable to get past that 3 p.m. slump? Sometimes we can chock this up to a late night, but often there's a culprit we don't consider: our diet.
Whether your goal is to run a marathon, have the energy to chase your kids around or simply have the concentration and pep to make it through the workday, the following are a few tips to keep you revved up and ready to go.
Don't skip meals
Although skipping meals may seem like a good way to shave off extra calories, eating regular meals is the first step to sustaining energy throughout the day. When we go too long without eating, our blood sugars go out of whack. This often leads to increased cravings for sugary foods or overeating at the next meal, which leaves us lethargic and often leads to weight gain as well.
Think about a drink
Dehydration can cause all sorts of unpleasant symptoms including fatigue, lack of concentration, and even hunger. If you've hit a 3 p.m. slump and are tempted to go for that extra java or the donuts in the staff room, consider how much water you've had during the day. To help you remember, carry a water bottle with you or keep a refillable cup on your desk
Don't be afraid of carbs
Carbs have gotten a bad rep, but the truth is, they are our body's main source of fuel and our brain's only source of fuel. Don't forget: not all carbs are created equal. Complex carbs like beans and lentils, starchy vegetables, high-fibre cereals, and grains like quinoa are slow digesting thanks to their fibre content. Fibre slows the rise in blood sugar levels after we eat, which gives us a feeling of satiety and prevents the crash that simple sugars like pop and sweets can create.
Power up with protein
Protein doesn't provide that same burst of fuel as complex carbs do, but it does provide a better mile per gallon. Protein slows digestion, which keeps us feeling full longer after meals and provides us with sustained energy throughout the day. Pump up your protein by including a lean source like fish, chicken, or tofu with all of your meals. Add some nuts or a small portion of cheese to your mid-afternoon snack to keep your hands out of the cookie jar while getting dinner ready.
Iron out the wrinkles
If you're experiencing unusual fatigue or have a chronic condition like celiac disease, which interferes with nutrient absorption, low iron levels might be to blame. Increase your iron intake by having oatmeal for breakfast, adding a spinach salad to your dinner or enjoying a beef and broccoli stir-fry. One thing to consider is that the iron in plant foods is harder to absorb than the type found in animal foods. If you are vegetarian or take an iron supplement, pair iron with vitamin C to aid absorption. This can be done by adding some strawberries to your oatmeal or a red pepper to your spinach salad.
Don't be afraid to snack
Our bodies function best when fueled every three to four hours. Combine protein and a high-fibre carbohydrate for staying power. Here are a few examples of snacks that will give you just the boost you need:
. An apple and single portion of cheese
. A banana and one tablespoon of your favourite nut butter
. High-fibre crackers with hummus
. Greek yogurt sprinkled with nuts or berries
Lindsay Jang is a registered dietitian practicing on the North Shore.
