Provided by: www.eatright.org and www.health.harvard.edu and healthyeating.sfgate.com
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How you can eat your way to more energy!
Eating every three to four hours can help to fuel a healthy metabolism, maintain muscle mass and prevent between-meal hunger that can lead to unwise snacking. Where energy is the issue, it’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain, which has very few energy reserves of its own, needs a steady supply of nutrients. Some people begin feeling sluggish after just a few hours without food. But it doesn’t take much to feed your brain. A piece of fruit or a few nuts is adequate.
Balance Your Plate
A balanced meal includes whole grains, lean protein, fiber-rich fruits and vegetables, fat-free or low-fat dairy and a small amount of healthy fats. Eliminating excess fats, sugars and refined carbohydrates helps prevent blood sugar fluctuations. Unprocessed carbohydrates including whole grains, fruits and vegetables are most nutritious. This allows you to maintain steady blood sugar and constant energy levels as a result. Small, frequent meals also help maintain energy. In addition, eating a healthy breakfast helps keep you energized throughout the day. Balance out your plate with all the food groups for sustained energy.
Honor Your Hunger and Fullness Cues
Eating just enough, but not too much, helps to curb cravings and reduces chances of overeating. Keep in mind that portions often are too large. If your meal carries you five to six hours without hunger pangs, it’s likely that you’re eating too much. On a scale of 0 to 10 (where 0 is starving and 10 is
painfully full), try eating to about a 5 or 6 level, where you are comfortably full but not stuffed.
Water is the main component of blood and is essential for carrying nutrients to the cells and taking away waste products. If your body is short on fluids, one of the first signs is a feeling of fatigue. Sports drinks combine water with vitamins, minerals, and electrolytes — substances that help regulate body processes. But these extras won’t give you extra energy for ordinary, everyday activities. To maintain your energy level during a workout, drink an 8-ounce glass of water before you start and another after
you finish. If you’ll be exercising continuously for longer than 30 minutes, drink small amounts every 15 to 30 minutes.