Why is it that filling up on pasta or Chinese food for lunch leaves us snackish and sleepy an hour later? Or falling short on fluids makes us forgetful and foggy? The fact is, eating habits play a powerful role in how well we function on every level. Below are 6 ways to energise your diet for total wellbeing.
Take Breakfast… Even If Just Little
One of the 6 ways to energise your diet is to eat your breakfast. You’ll be a lot better. Studies show that people who eat breakfast feel better both mentally and physically than those who skip their morning meal. Researchers even found that eating a bowl of breakfast cereal every morning is linked to lower levels of the stress hormone cortisol.
Eat Every Three To Four Hours
Having three small meals and two snacks throughout the day can keep your blood sugar and energy levels stable all day long. Supersized meals demand more of your energy to digest. This can leave you feeling lethargic. At each mini-meal, get a mix of carbohydrates for energy, protein to sustain energy. Also add healthy fats like those found in fish, nuts, and olives.
These fats and proteins contribute to meal satisfaction. In other words, you don’t go looking for sweets an hour later and wind up with a temporary sugar high followed by a crash. A few meal ideas: First, wholegrain bread with peanut butter, sliced boiled egg and avocado slices, low-fat yogurt with slices of banana, and a couple of tablespoons of whole-grain granola. Second, grilled fish chunks over mixed greens with boiled sweet potatoes. Third, and beef stew with vegetable rice.
Fill Up On More Fiber
Fiber has a time-releasing effect on carbs, so they enter your bloodstream at a slow and steady pace, sustaining our energy. Therefore, when choosing your mini-meals include high fiber options that gross up to the daily recommended 25 to 30 grams of fiber. Some suggestions: First, a bowl of raisin bran (5 grams of fiber per cup). Second, beans and corn with stew and plantain slices (beans have 7.5 grams per 1/2 cup). Third, air-popped popcorn (3.6 grams per 3 cups); an apple with the skin (3.3 grams). Fourth, whole-wheat spaghetti (6.3 grams per cup).
Fuel Your Brain With Omega-3s
Omega-3s are one of the 6 ways to energise your diet. Found in fatty fish (such as tuna, sardines, and salmon), walnuts, and canola oil, these essential fatty acids play a role in keeping brain cells healthy and helping you feel mentally alert. Another potential bonus: Omega-3s encourage the body to store carbs as glycogen – the storage form of glucose (blood sugar) and the body’s main source of stored fuel.
Your blood is made mainly of water and other body fluids, and even mild dehydration can cause blood to thicken. This triggers your heart to pump harder to carry blood to your cells and organs and resulting in fatigue. To check your hydration level monitor how often you urinate. You should be going every two to four hours, and your urine should be clear or pale yellow in color. Tip: Besides drinking more, you can also consume foods that naturally contain water, such as yogurt, broccoli, lettuce, carrots, and juicy fruits, like watermelons, oranges, and grapefruits.
Watch Caffeine Intake In The Afternoon
Typically, consuming a moderate amount of caffeine – 200 to 300 mg, the amount found in two to three cups of coffee – can make you more energetic and alert in the hours after. But when caffeine is consumed in large quantities – or anytime in the afternoon or evening – the quality of your sleep that night can take a nosedive. This leaves you with heavy eyelids the next day. If you are sensitive to caffeine, switching to a decaf latte in the afternoon sounds like the answer. However, most decaffeinated coffees contain some caffeine. https://www.healthlinkbc.ca/health-topics/ad1169
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