Have you ever looked at your schedule and wondered if you’ll have the energy to do it all? Most of the energy that fuels your day comes from your food and it comes down to simply eating the right things at the right time. Here are a few healthy eating habits you can adopt to eat for energy.
Eat three meals a day.
Aim to eat your meals every three or four hours to keep your metabolism healthy, maintain your muscle mass, and help guard against between-meal hunger. Fueling your system on a regular basis can keep you energized, more focused, and feeling better throughout the day.
Balance your meals and know what to eat.
For a truly energizing meal, your plate has to have a balance of lean protein, whole grains, fiber-rich fruits and vegetables, low-fat dairy, and small amounts of healthy fats. Make sure you’re eating protein for breakfast and lunch; eggs, fish, poultry, nuts, and seeds are all great options. You’ll also want to eat (or drink) plenty of greens! Vegetables like spinach, broccoli, kale, bok choy, romaine lettuce, and collard greens are full of chlorophyll, magnesium, and B vitamins that can boost your energy.
Listen to your body’s hunger and fullness cues.
We all know what a food coma feels like and can avoid it! When you eat just enough, but not too much, you can help yourself curb cravings and stop overeating. Your body will tell you when you are hungry or full, so listen to the cues and don’t overdo it! Try to eat to a point where you are comfortable—not starving, yet not stuffed.
Take out the energy zappers that are full of sugar.
You want to avoid the sugar crash, so take out soda, sugary coffee, energy drinks, sweets, and other sugary foods that can lead to low energy. Also, moderate consumption of any foods that have white flour; muffins, white bread, cookies, and pasta all contain simple carbohydrates and refined sugars that can zap your energy.
Hydrate, hydrate, hydrate!
Water is an essential component of blood, and your blood carries nutrients throughout your body as well as taking away waste. So, naturally, if you don’t drink enough water, your energy will decrease! While most experts recommend drinking eight glasses of water a day, your needs may vary depending on things like age, weight, activity level, and climate. Listen to your body’s signals that it needs more water, for example, thirst, fatigue, darker-colored (more concentrated) urine, dry skin, and mental fogginess. Rehydrate and reenergize!
Remember, eating isn’t the only way to get energy; daily activity like walking, jogging, or just getting away from the house can energize your body and your mind. So eat for energy, go on an adventure, and bring some friends along!