Overland ParkBlog
February 7, 2023
The Do’s and Don’ts of Eating for Energy: A Guide to Maintaining Your Energy Throughout the Day
Eating the right foods is crucial for maintaining energy levels throughout the day. A well-balanced diet, filled with the right nutrients, is the key to keeping your body functioning at its best. These are our best tips for increasing energy levels.
Do Eat Breakfast
Starting your day with a well-balanced, protein-rich breakfast is essential for maintaining energy levels throughout the day. “Eating a protein-rich breakfast has been shown to reduce cravings later in the day, like the 3 PM snack slump,” says Raphael. Eggs, oatmeal, 2% plain Greek yogurt or cottage cheese, or even dinner leftovers like grilled chicken or vegetables with brown rice are all great options for breakfast. Just be mindful of cured meats like bacon and sausage, as they are high in salt and saturated fats.
Don’t Go Hungry
Eating regular meals and snacks is important to keep energy levels at an even keel, without highs and lows. Aim to eat every three to four hours, with three moderate-size meals and two snacks. Make sure your meals and snacks are well-balanced, including complex carbs, proteins, and fats. For a snack, avocado toast with whole wheat bread and cheese or nuts is an excellent option, or try hummus with vegetables for a healthy and satisfying snack.
Do Focus on Complex Carbs
Carbohydrates are your body’s preferred source of energy, but not all carbs are created equal. Refined carbs like white bread, pasta, candy, cakes, and biscuits are simple sugars that are quickly released into the bloodstream, leading to energy spikes and crashes. Complex carbs, on the other hand, burn slow and strong due to their fiber and protein content. They are digested slower and help stabilize blood sugar levels, providing a steady supply of energy. Look for complex carbs in whole grains, starchy vegetables, and beans.
Don’t Forget Protein
Proteins form the building blocks of our muscles and body tissues, and they take more energy to digest than carbohydrates. This helps you feel satisfied longer and keeps your energy up. You can find an abundance of protein in meat, fish, poultry, dairy, beans, and nuts.
Do Eat Some Fat
Dietary fat is essential for overall health and must be included in your diet. Your body uses fat for energy, absorbing key nutrients, and protecting your organs. Just be mindful of the type of fat you eat, as there are two main types: saturated and unsaturated. Saturated fat is solid at room temperature and is found in animal products and processed foods, while unsaturated fat is liquid at room temperature and is found in foods like nuts and seeds.
In conclusion, eating a well-balanced diet is key to maintaining energy levels throughout the day. Start your day with a protein-rich breakfast, eat regular meals and snacks, focus on complex carbs, don’t forget protein, and make sure to include some fat in your diet. Following these guidelines will help keep your engine humming and your body functioning at its best.
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