ENERGY & NUTRITION
Low energy and fatigue can effect daily activities, motivation and overall health. Here are 7 tips to optimize your energy levels through nutrition:
1. Are you skipping meals or going long periods of time without eating? Eat a balanced meal or snack every 3-4 hours: A balanced meal combines protein, starch, vegetables, fruits and healthy fats in a well portioned, well selected way; and a snack is usually carbohydrate-based, such as a fruit or yogurt. This will allow you to receive the needed calories, vitamins and minerals to help maintain your energy level. Go to ChooseMyPlate.gov to learn more about balancing your meals properly.
2. Aim for appropriate portions: If you eat too little or too much it can lead to low energy.
3. Choose high fiber whole grains for the starch portion of your meal or snack: Examples include whole wheat or rye bread/bagels/tortillas/pasta and other flour based products, oatmeal, wild rice, quinoa, whole wheat cous cous, farro, barley, bulgar, wheat berries, buckwheat, and sprouted breads and grains. A good rule of thumb when selecting starches is at least 3g of fiber per serving or more (found on the nutrition label). These complex starches are broken down slowly to be used for energy throughout the day and help build energy stores. Limit refined starches like white bread/bagels/rolls, white rice, sugary cereals and white pasta becasue they may cause a rise, but then a drop in energy level.
4. Drink plenty of water: Aim for 8-10, 8oz cups or about 2 quarts (2 liters) of water per day. Losing as little as 2% of your body weight in fluids (ex: 3 lbs water wt loss in a 140 lb person) can cause a decrease in performance.
5. Have you had your iron levels checked? Low energy could be a sign of iron deficiency anemia. If your are iron deficient, make sure to include foods high in iron such as lean meats, green vegetables like broccoli and spinach, beans and fortified whole grains. Having these foods with a food high in vitamin C, like an orange, helps increase iron absorption.
6. Have you had your blood sugar levels checked? Low energy and fatigue could be a sign of hypoglycemia or low blood sugar. Frequent episodes of low blood sugar could be a sign of current or future diabetes. Consult with your physician and dietitian if you think you may have or are at risk for diabetes to obtain the appropriate diet education.
7. Finally, this is not related to nutrition but it’s too important to leave out: Make sure you are getting 6-8 hours of sleep every night. Aim to make your last meal your lightest and to eat three hours before bed to help prevent digestion from interrupting sleep.