Eat To Beat Low Energy

If you feel like you need a boost of energy to fuel your busy days, check out these nutrition tips!

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There are numerous factors that can contribute to low energy levels, including busy lifestyles, sleep quality, certain health conditions, and medications. However, poor eating habits can play a significant role as well. What you eat and when you eat can greatly impact your energy levels throughout the day. Not having enough energy can affect your quality of work, relationships, and efficiency in completing tasks. Fortunately, you can learn how to boost your energy levels and keep up with your daily life by following the nutrition tips below!

Time Your Meals

Do you find yourself skipping meals like breakfast or lunch? This can lead to midday drowsiness and fatigue due to a drop in blood sugar levels. Longer gaps (4-5+ hours) between meals can also result in lower energy levels throughout the day. To prevent this, try timing your meals every 3-4 hours or work with a Dietitian to find a meal schedule that suits you. Building meal planning skills to have food ready-to-eat at mealtime can be incredibly helpful. Download my FREE Meal Planner to get started and share it with anyone who might find it useful!

Balance Your Plate

Eliminating energy-boosting food groups like carbohydrates or under-eating can lead to feeling sluggish. Building a balanced plate with energy-yielding macronutrients such as carbohydrates, fats, and protein is essential. For instance, fill 1/4 of your plate with whole grains like brown rice, 1/4 with protein like chicken or beans, and 1/2 with colorful fruits and veggies. Including a serving of healthy fats like avocados, walnuts, chia seeds, and olive oil can help sustain your energy levels.

Additionally, low levels of certain vitamins, such as B12, can also cause tiredness. When you create a balanced meal, you also get a dose of B12 from protein sources like fish, eggs, and poultry. If you're vegan or vegetarian, you can get B12 from fortified foods like cereals and consider supplementation with the help of a Dietitian.

Choose Energy Boosting Snacks

Nourishing snacks can be essential for maintaining energy balance between meals. Do you ever finish your afternoon duties and suddenly feel your energy slipping away? This is the perfect time to include a complex carbohydrate and protein-rich snack, especially if your next meal is more than four hours away.

Some great examples include Greek yogurt topped with berries, a cheese stick with a serving of nuts, sliced veggies with tzatziki sauce, bananas dipped in nut butter, or whole grain crackers with hummus. These fiber-rich carbohydrates and protein-packed choices digest slowly, keeping you satisfied and energized between meals.

For an additional option, check out B.T.R Bars —protein-rich, low-added-sugar snack bars made with whole food ingredients-click here!

Watch Out For Energy Crashers

Certain drinks and food choices may give you a quick energy boost but often lead to a crash. Many people rely on multiple doses of caffeine from coffee, energy drinks, and sodas to maintain their energy levels. However, caffeine can act as an appetite suppressant and interfere with meal consumption. When caffeine stimulates your nervous system, it can make you feel more alert due to an energy spike. But once the effects wear off, it can lead to exhaustion and hunger.

Similarly, consuming sugary sweets and refined carbohydrates, like cookies, candy, refined pasta, and energy bars with excess added sugars, can cause a quick spike in blood sugar levels followed by a drop in energy. To prevent this energy-depleting cycle, be mindful of your caffeine intake and opt for balanced meals and nourishing snacks that provide a steady source of energy.

Pay Attention To Hydration

Water plays a crucial role in transporting oxygen and nutrients throughout our bodies, and not drinking enough can lead to fatigue and weakness. If you notice your energy levels dropping during the day, it might be worth checking how often you sip on water.

A fun and effective way to monitor your hydration is to download a  water tracker app on your smart phone. Keeping a refillable water bottle within arm's reach throughout the day can also help ensure you meet your water needs. For an eco-friendly option, check out Healthy Human's water bottles and accessories-click here!. Stay hydrated and keep your energy levels up!

Note:

It's important to note that experiencing a rise and slight drop in energy throughout the day is normal for everyone. However, if you feel that your energy levels are significantly impacting your daily life, it may be crucial to speak with a licensed healthcare professional to explore and address the underlying cause.

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