Boosting your energy with food

Increase your energy levels with the right foods

The way we live our lives today can place huge demands on our bodies; we are all becoming increasingly busy. In order to restore and maintain your energy levels, it is important to make sure you are eating the right amounts of different foods, and keep to a healthy, balanced diet.

Keep your energy levels at the optimum level by eating the right foods

Here are a few tips to getting the right food in the right amounts.

1. Make sure that you eat a diet rich in B vitamins and vitamin C as it will help to restore energy levels by replenishing vitamins used up fighting stress. Foods high in these vitamins can form part of a healthy diet — fresh fruit and vegetables, wholegrain bread, nuts and seeds, red meat, pulses and cereals are all good foods to include in your diet.

2. Eating regular, small meals helps keep your metabolic rate up. Each time you eat your metabolic rate increases approximately 10 per cent. This is even more marked after eating a meal rich in carbohydrate and protein.

3. Keep your intake of complex carbohydrates high. Breakfast cereals, potatoes, pasta and rice keep us feeling full for longer than if we eat sugary foods; make sure you base each meal on these as they keep the blood sugar sustained at a higher level, maintaining energy levels.

Meal ideas to keep your energy levels high:

Try bran flakes or porridge with low-fat milk and fresh fruit. If you don’t fancy cereal, a wholemeal muffin or toast is a good alternative.

Try basing this meal on starchy carbohydrate. Have a piece of pizza with a thick base and plenty of vegetable toppings or a wholegrain sandwich or pitta bread stuffed with lean meat and salad. A baked potato — or rice-based dish is also a good idea, try the following toppings: cottage cheese, baked beans or chili.

Carbohydrate is the most important constituent of this meal; make sure that you include one of the following: potatoes, rice, couscous, bulgur wheat, bread or pasta.

Comments (2)

  • tanya_rost 'Hmmm.... If I will be eating Carbohydrate for dinner every day I'll put on quite a lot... I know people saying don’t skip breakfast, but for me it works the best. I am usually not hungry in the morning and if I will force myself to have breakfast then I will be hungry much earlier than lunch. And then I will be hungry all the time and snacking and snacking... From the other side if I will skip breakfast and have a very light snack - some fruits and yogurt at about 12 and then dinner type meal at about 3-4pm with all carbo then I will be ok training at 6pm without feeling full. In the end of a day I will have some very light meal as well. I think that the author of the article had to put some information about how many calories his 'diet' is and how much excursuses one have to do to burn them :)'

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  • vickibrownsdon 'Have you tried just having a couple of boiled eggs for breakfast, this is what I do and I dont get the hunger at mid day, so I try to eat something every 3 hours'

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