How to Keep Your Energy Levels Up
If you are feeling fatigued a lot of the time then it could be down to your diet, what you are consuming can affect your energy and how well you sleep. A balanced diet is the best way to keep up your energy levels, the main recommendations are to: drink 6-8 glasses of water a day, have some dairy, eat beans and pulses, choose unsaturated fats, base meals on starchy carbohydrates and eat at least five portions of fruit and vegetables a day.
Tips to having a balanced diet:
Ensure that you are eating at regular intervals as if you eat at regular times you may find it easier to sustain your energy levels. Try to eat three meals a day and if you want snacks try having fruit or low-fat yoghurt. Breakfast is one of the most important meals of the day, this is because a healthy balanced breakfast will keep you going until lunch. Studies have revealed that up to a third of the nation skip breakfast, if when you wake up you don’t want breakfast straight away then try taking a healthy snack that you can eat on the go. Some healthy options of breakfast include; boiled or poached eggs with wholemeal toast, porridge made with low fat milk or water, high fibre cereals such as Weetabix or Bran Flakes.
Eating starchy carbohydrates can help to keep your energy levels up as they are a great source of energy and have essential nutrients in them so that you can maintain a balanced diet. Wherever possible try to have wholegrain varieties as these are high in fibre and can help to keep you fuller for longer. Starchy foods can include potatoes, cereals, bread, pasta and rice. Iron rich foods can be a great source of energy as being low in iron can lead to iron-deficiency anaemia leading to you feeling tired and lacking energy most of the time. Red meat and green vegetables are a good source of iron but it is important to have a variety of foods so ensure that you are getting enough iron in your diet.
Eating your five a day may be mentioned a lot in anything to do with a balanced diet or healthy eating, but it is so important to ensure you are having 5 portions of fruit and vegetables. They have so many benefits to them, including being a great source of vitamins, minerals, and essential nutrients that you need in your body so that it is able to work properly. The fruit and vegetables can be fresh, frozen, canned, dried, or juiced. In the UK not enough people are having their 5 a day but they are having too much, sugar, salt, and fat. Sugar can give you a rush of energy, but it wears off very quickly, it is also bad for your teeth and having too much is bad for your body. Fruit and vegetables contain sugar however it is still necessary to have them, we should be cutting down on foods such as: cakes, biscuits, sweets, sugary drinks, and chocolate. Therefore, by having a balanced diet it can help you sleep better at night and can keep your energy up throughout the day.