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Eating for Energy
By Kylie Andrew (Dietitian)
Do you find yourself falling in a hole at about 3pm each afternoon? Are you always tired? Looking for a boost to get you through the day?
Forget the quick fixes, eat for energy…
Don’t Diet…
Dieting or undereating may be leaving you feeling fatigued and flat.
Your body is like a machine that requires fuel to function. Forget the
fads and get back to sensible balanced eating.
Break the fast…
Start the day with a good breakfast to top up your blood glucose levels
after an overnight fast. A bowl of wholegrain cereal with milk,
yoghurt and fresh fruit is an ideal start.
Choose carbohydrates…
As the body’s primary source of energy, carbohydrate rich foods are the
way to go if you are looking for more energy. Top up on pasta, rice
noodles, breads, breakfast cereals, fresh fruits and vegetables.
Graze…
Follow a grazing style of eating to maintain more even energy levels.
Fasting for longer than 3-4 hours will result in low blood glucose
levels and fatigue. Eat regular meals and snack in between on fresh
fruits, yoghurt, raisin bread, crackers etc.
GO GI…
Choosing low GI carbohydrates can help to prevent the highs and lows.
Digested and absorbed more slowly into the blood stream they result in
more even energy. Go for wholegrain breads and less processed cereals.
Power with protein…
Add a source of protein to your menu to make it more satisfying. A
serve of fruit mid-afternoon might not go far, but including a tub of
yoghurt will keep you satisfied for longer. Similarly fresh chicken or
fish in your sandwich will promote satiety.
Cut caffeine…
A quick fix that will only be a temporary boost to your energy. Wean yourself off your caffeine addiction gradually.
Say no to sugar…
Although the 3 o’clock energy slump may leave you craving for sugar and
snacking on lollies, such foods will send your blood sugar levels sky
high followed by a plummet and energy slump.
Ironed out…
Low iron levels or anaemia will result in fatigue. Maintain iron
levels by including lean red meat 3-4 times per week, eating green
leafy vegetables, legumes and choosing iron fortified foods like
breakfast cereals. If concerned about your iron levels, see your GP
for a blood test.
Water It…
Just like your pot plants will wilt of they don’t get water, so will
you. Dehydration results in fatigue, so keep a bottle on your desk and
aim for 2 litres a day.