Our food does a lot more than provide us with nutrients. Nutrition plays an important role in how we feel both physically and mentally. Nutrients impact hormones that affect our mood and attitude. Improving your diet can be a way to increase your overall energy.
The food choices we make can have a large effect on how we feel, especially after meal time. Follow these simple six nutrition tips and implement them in your daily meal plan to improve energy and decrease tiredness.
Kick Start The Day With a Healthy Breakfast — A healthy breakfast is important for an active and energetic day. Studies have linked consuming a healthy breakfast with lower levels of the stress hormone cortisol. People who eat breakfast have been reported to remain active and alert throughout the day compared to those who skip breakfast. A balanced breakfast may be comprised of fresh fruit, lean protein, fat-free or low-fat dairy products, and whole grains. For example, try a high fiber cereal with fat-free or low-fat milk, half a grapefruit, and a hard boiled egg.
Eat At Frequent Intervals — Take time out to refuel your body every three or four hours to maintain your energy throughout the day. Consuming three or less large meals daily may lead to a sluggish feeling and may cause overeating at meal time. Eating too much at once may cause the body to store excess energy or calories as fat. However, small meals and snacks release smaller amounts of energy over time, in small bursts that get utilized more efficiently.
Consume a High Fiber Diet — A high fiber diet helps to maintain regular and healthy functioning of the gastrointestinal tract. High fiber foods include whole grain products, vegetables, fruit, and beans and legumes. Consuming foods with fiber helps to slow down digestion to allow slower release of energy. When foods that are high in sugar and low in fiber are consumed, energy spikes may be experienced leading to a sluggish or tired feeling a few hours after meal time.
Stay Hydrated — Dehydration due to simple negligence to drink water may cause fatigue. Water is essential for the maintenance of blood, cells and other body fluids. A decrease in the body’s water level disrupts normal metabolic function. To ensure delivery of nutrients to cells through this blood, the heart has to work harder to pump more. This causes fatigue. To stay hydrated, ensure that you drink at least 2 liters of fluid per day. Eat foods with a high fluid content like fresh fruit, vegetables, and salad.
In addition to eating a balanced diet with adequate vitamins, minerals and fiber it is also important to stick to a meal schedule that promotes regular consumption of meals and snacks. Choose foods in the appropriate serving sizes to prevent overeating. Follow the above-mentioned tips to feel active and energetic throughout the day.
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