We live in a society that is busy, stressed and always on the go – all things that contribute to poor energy levels. Most people will opt for the quick fix of a cup of coffee, energy drink or sugary snack but making some diet changes can help you fight your daily fatigue!
- Drink more water
Up to 60% of the adult body is made up of water. Water is fundamental for carrying nutrients to the cells and taking away waste products. If your body is short on fluids, one of the first signs is feeling fatigued. Aim for at least half a gallon of water per day.
- Eat smaller meals more frequently
Never let your tank run on empty. It is vital to maintain a normal blood sugar, and the best way to do this is to eat every few hours. Eating smaller meals more frequently throughout the day will help your blood sugar stay stabilized and prevent you from feeling the mid-afternoon slump. The challenge is to be prepared and to carry snacks with you so you don’t go for long periods of time without fuel in your tank.
- Have a balanced plate
Protein
is a crucial component for every meal and snack, while carbohydrates are natural energy boosters. You even need some fat from plant sources like avocado. The best way to fight fatigue is to choose foods that have a lot of nutrition per calorie. These include vegetables, beans, nuts, fruits, whole grains, and lean animal proteins. Refined breads, fried and fatty foods, sweets and desserts, and processed snack foods give us lots of calories with little nutrition. Portable combinations of complex carbohydrates and lean protein — like low-fat cheese and whole-grain crackers or whole fruit and a handful of nuts are great for energy.