Eat to Boost Energy

Be an Early Bird

Breakfast is the meal that sets you up for the day. It replenishes your body’s energy supply after a night’s fast and provides the energy needed to stay physically and mentally alert. Breakfast enhances learning and physical performance. It’s a critical meal for adults and children alike. Without breakfast, your body is running on empty. Studies have shown that kids who eat breakfast concentrate better, are more creative, and behave better; this applies to adults as well.

Pump Yourself Up with Iron

Iron-deficiency anemia is one of the most common nutritional deficiencies in North America. Iron is essential for producing hemoglobin, the main component of red blood cells. Hemoglobin carries oxygen to your body’s cells where it is used to produce energy and perform essential metabolic functions. If your iron stores are low, your red blood cells can’t supply as much oxygen to the cells. The consequences of iron deficiency are fatigue, low energy, and difficulty in concentrating. The best food sources are red meats, organ meats, iron-fortified cereal products and whole-grain or enriched breads, dried fruits, green leafy vegetables, beans, nuts and seeds, and blackstrap molasses.

Concentrate on Complex Carbs

Carbohydrates found in breads, grains, cereals, fruits, vegetables, and sweets are digested and end up as the simple sugar glucose. It’s this glucose that provides fuel for your brain, muscles, and other body tissues. Complex carbohydrates in whole-grain breads and cereals, lentils, legumes, and other starchy vegetables are the fuel of choice since they are digested gradually and serve as a steady fuel supply for body and brain. In addition, they provide many important vitamins, minerals, and plant chemicals to keep your body well nourished.

Skimp on Simple Sugars

Candy and sweets might give you a quick rise in energy, but this is generally followed by a “crash” that leaves you even more tired than you were before.

Graze Through the Day

Eat small amounts of food throughout the day. Eating small meals or snacking throughout the day keeps your blood sugar steady. A low blood sugar is one of the common causes of afternoon fatigue. Smaller meals can also help stave off feelings of hunger. Eating a midday lunch will refuel you for the afternoon. A sandwich, soup, cheese and crackers, mini pizzas, yogurt with fruit, or a bean dip and vegetables all make the nutritional grade. Just be sure to eat less at dinnertime if you’re snacking between meals.

Stay Hydrated

Everyone needs at least six to eight glasses of fluid per day to be properly hydrated. If you exercise, you need more. Water regulates your body temperature, transports nutrients to your body, and carries waste away. Fatigue is one symptom of mild dehydration. Unfortunately, you cannot depend on thirst as an indicator of your fluid needs and you could be mildly dehydrated without knowing. You should get in the habit of consuming fluids regularly, even if you’re not active. Fluids can come from water, juice, sports drinks, lemonade, milk, soups, or watery foods such as lettuce, cucumbers, and fruit.

Go Easy On Caffeine

The proper amount of sleep is vital for feeling energetic. Caffeine is a stimulant that competes with adenosine, a chemical that helps induce slumber. The more caffeine you drink, the less adenosine is available for making you drowsy—and your sleep may suffer.