The Energy Diet
Feeling tired, sluggish and lacking in energy all the time? You need to overhaul your diet! In today’s society we have become very used to feeling tired and lacking in energy most of the time. However, that is not how a healthy human should feel. The best way to eat if you want to banish tiredness and have energy is to have a healthy, balanced diet that contains foods from the four main food groups in the right proportions. The four food groups are:
If you eat at regular times, you will maintain your energy levels during the day, avoiding feelings of tiredness. Try to eat every 3-4 hours, made up of 3 main meals and a couple of healthy snacks in between. Try to avoid choosing sugary snacks as these will give your energy levels and initial massive boost, followed by a dramatic fall, leaving you feeling even more tired.
Breakfast boosts your energy
Breakfast gives you the energy you need to tackle the day. Despite this, up to one third of us regularly skip breakfast, according to the British Dietetic Association. Options such as eggs on wholemeal toast or porridge with fruit will provide you with slow energy releasing fuel to keep you going throughout the morning. Not only will you feel more awake, energetic and alert, it’ll also reduce your likelihood of snacking on unhealthy foods as you will feel fuller for longer. If cereal is your breakfast meal of choice, go for high fibre and low sugar options.
Aim for 5 a day
Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables. Approximately only 14% of the population eat the recommended five portions per day. Fruit and vegetables are good sources of vitamins, minerals and fibre – essential nutrients that your body needs to work properly. Try to incorporate at least five portions of a variety of fruit and veg into your daily diet to keep yourself feeling healthy and full of energy. Frozen options are just as nutritious as fresh (as well as being cheaper) so no excuses!
Fuel your body’s energy with the correct carbs
Carbohydrates such as potatoes, bread, cereals and pasta are an important part of a healthy diet. They’re a good source of energy and the main source of a range of nutrients. Starchy foods should make up about 40% of everything you eat. Opt for wholegrain or wholemeal varieties, as opposed to refined white options, as they release energy more slowly and so won’t give you the spike of energy followed by the crash.
Say goodbye to refined sugars
Adults and children in the UK eat too much sugar. Sugar is not only bad for your teeth, it can also be bad for your waistline. It gives you a rush of energy, but one that wears off quickly. Cutting out all sugar is virtually impossible. There are natural sugars in lots of foods, including fruit and veg, and you don’t need to avoid these. However, it’s a good idea to cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolates.
Energize yourself with iron
One in four girls and women aged between 16-24 and almost half (44%) of girls aged 11-15 have low iron stores, according to the National Diet and Nutrition Survey. Being low on iron can make you feel low in energy, faint and look pale. Eating foods such as red meats, green vegetables and breakfast cereals are good sources of iron. In order to get the best from iron, try to include a range of these food sources in your diet.
Get gulping
Make sure you stay hydrated by drinking on average six to eight glasses of water a day. That’s between 1.6 and 2 litres. Being dehydrated, even mildly, can cause irritability, loss of concentration and feelings of low energy.
- Potatoes, bread, rice, pasta and other starchy foods
- Fruit and vegetables
- Milk and dairy foods
- Meat, fish, eggs, beans and other non-dairy sources of protein
If you eat at regular times, you will maintain your energy levels during the day, avoiding feelings of tiredness. Try to eat every 3-4 hours, made up of 3 main meals and a couple of healthy snacks in between. Try to avoid choosing sugary snacks as these will give your energy levels and initial massive boost, followed by a dramatic fall, leaving you feeling even more tired.
Breakfast boosts your energy
Breakfast gives you the energy you need to tackle the day. Despite this, up to one third of us regularly skip breakfast, according to the British Dietetic Association. Options such as eggs on wholemeal toast or porridge with fruit will provide you with slow energy releasing fuel to keep you going throughout the morning. Not only will you feel more awake, energetic and alert, it’ll also reduce your likelihood of snacking on unhealthy foods as you will feel fuller for longer. If cereal is your breakfast meal of choice, go for high fibre and low sugar options.
Aim for 5 a day
Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables. Approximately only 14% of the population eat the recommended five portions per day. Fruit and vegetables are good sources of vitamins, minerals and fibre – essential nutrients that your body needs to work properly. Try to incorporate at least five portions of a variety of fruit and veg into your daily diet to keep yourself feeling healthy and full of energy. Frozen options are just as nutritious as fresh (as well as being cheaper) so no excuses!
Fuel your body’s energy with the correct carbs
Carbohydrates such as potatoes, bread, cereals and pasta are an important part of a healthy diet. They’re a good source of energy and the main source of a range of nutrients. Starchy foods should make up about 40% of everything you eat. Opt for wholegrain or wholemeal varieties, as opposed to refined white options, as they release energy more slowly and so won’t give you the spike of energy followed by the crash.
Say goodbye to refined sugars
Adults and children in the UK eat too much sugar. Sugar is not only bad for your teeth, it can also be bad for your waistline. It gives you a rush of energy, but one that wears off quickly. Cutting out all sugar is virtually impossible. There are natural sugars in lots of foods, including fruit and veg, and you don’t need to avoid these. However, it’s a good idea to cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolates.
Energize yourself with iron
One in four girls and women aged between 16-24 and almost half (44%) of girls aged 11-15 have low iron stores, according to the National Diet and Nutrition Survey. Being low on iron can make you feel low in energy, faint and look pale. Eating foods such as red meats, green vegetables and breakfast cereals are good sources of iron. In order to get the best from iron, try to include a range of these food sources in your diet.
Get gulping
Make sure you stay hydrated by drinking on average six to eight glasses of water a day. That’s between 1.6 and 2 litres. Being dehydrated, even mildly, can cause irritability, loss of concentration and feelings of low energy.
