Energy Boosting Your Diet
Many people say that breakfast is the most important meal, but the real secret to maintaining great energy throughout your day is to eat the right thing at every meal.
The concept is simple: your most significant sources of energy lie in the three macronutrients – carbohydrates (35% of your daily nutrition values), protein (50%) and healthy fats (15%). Manage these three well and you are on your way to experiencing a wonderful difference in your new energy levels.
The key to keeping your energy optimum during the day is to keep your blood sugar levels steady. This means avoiding simple carbohydrates, such as sugary and refined foods, which cause glucose spikes. Eating plenty of lean proteins and healthy fats will also increase feelings of fullness and satisfaction, which will help you to consume less calories at subsequent meals.
Follow this recommended meal strategy of energy-rich foods to keep you feeling boosted all day long:
Breakfast of Champions
Breakfast should ideally consist of complex carbohydrates and protein, which will sustain a controlled release of glucose into the bloodstream and regulate blood sugar levels.
- Eggs: rich in high-quality protein, eggs are also one of the best sources of choline, a nutrient important for brain & liver health.
- Greek yoghurt: with its high thermic effect, you can expect an increase in your metabolic rate. Also a good source of probiotics, which helps ensure great gut health.
- Oatmeal: oatmeal has been proven to reduce cholesterol levels, protect heart health and decrease blood pressure.
- Berries: high in antioxidants, low in sugar.
- Coffee: a classic way to kick-start your energy level first thing in the morning. Caffeine increases mood and mental alertness, as well as your metabolic rate.
Eating a balanced meal of complex carbs, lean proteins and healthy fats is crucial for keeping energy levels high.
- Complex carbohydrates: hummus, beans, whole-wheat pasta, multigrain breads
- High-quality proteins: lean chicken, meats, salmon, tuna, eggs, beans, peas, soy products
- Healthy fats: fatty fish, cottage cheese, avocado
- Quinoa: high-protein, high-energy and gluten-free. Rich in riboflavin (vitamin B2), which improves brain metabolism.
- Spinach: excellent source of iron, a key component of energy production in the body.
- Lemon water: sip this for refreshing zings of energy throughout your day.
- Green tea: improves mental alertness, raises metabolic rates, and provides gentle meditative effects.
- Nuts and seeds: tiny packets of protein, healthy fats and energy.
- Fresh fruit: helps regulate sugar levels through the day. Rich in vitamins and fibre.
Go Easy for Dinner
Time to wind down. Crucial to having amazing energy through the day is making sure that you get enough sleep. Eat foods that are kind to your digestive system for dinner. Food that contains the tryptophan amino acid is thought to increase levels of serotonin, which is also known as the “sleep hormone”.
- Fatty fish (salmon, tuna, trout, mackerel): studies indicate that the high vitamin D content found in these fish promotes better sleep quality.
- White rice: as a simple carbohydrate, eating it at least an hour before sleep could be beneficial towards inducing natural sleep.
- Tart cherry juice: known to promote sleepiness; studied for its role in relieving insomnia.
- Milk: contains the sleep-encouraging tryptophan amino acid.