We have all experienced feeling really tired in the afternoon or slow and sleepy throughout the day. This low energy can have something to do with what you eat. Eating nutritious foods can help you feel better, stay focused, and be in a better mood. Here are a few tips to help you keep your energy up:
Start the Day Strong with a Balanced Breakfast
Breakfast is your first chance to fuel your body after a night of rest. Eating a well-rounded breakfast can help you feel good all day. Try to eat a combination of protein, healthy fats, and whole grains along with fruits/vegetables. Try oatmeal topped with berries and add a spoonful of nut butter, or whole-grain toast with avocado and scrambled eggs. These meals give you long-lasting energy because they have a mix of carbohydrates (from oats and whole-grain bread), healthy fats (from nut butter and avocado), and protein (from nut butter and eggs). Each of these nutrients is digested slowly, so they give you energy little by little to keep you satisfied throughout the day.Each of these nutrients is digested slowly, so they give you energy little by little to keep you satisfied throughout the day.
Stay Hydrated
Not drinking enough water can make you feel tired, even if you do not notice it. Even mild dehydration can leave you feeling sluggish, so try to drink water consistently throughout the day. You can also include hydrating foods like fruits (watermelon, oranges) and vegetables (cucumbers, spinach) that help you stay hydrated while giving you vitamins and minerals.
Honor Your Hunger and Fullness Cues
Listening to your body is important. If you skip meals or wait too long to eat, you may feel tired or overeat later. Eating balanced meals at regular times throughout the day helps keep your energy steady and keep cravings in check.
Aim to eat every 3-4 hours to maintain steady blood sugar levels. A well-balanced meal includes a combination of protein, healthy fats, and complex carbohydrates. There are also many nutritious options that can be made quickly or ahead of time to fit into a busy schedule. For example:
- Breakfast: High-protein pancakes with berries (quick option: overnight oats with Greek yogurt and berries)
- Lunch: Grilled chicken with quinoa and roasted vegetables (quick option: sandwich with whole grain bread, lean protein like turkey, and avocado)
- Snack: Greek yogurt or cottage cheese with nuts and fruit
- Dinner: Salmon with sweet potatoes and a side salad. For a quicker option, try: ground turkey stir-fry
Maintaining energy throughout the day starts with what you put on your plate. By focusing on nutritious foods and staying hydrated, you can fight fatigue and stay energized from morning to night. Next time you feel that afternoon crash coming on, reach for a wholesome snack or meal and take a moment to recharge your body the right way.
Written by:
Camryn Fedeli
Dietetic Intern