How to Fuel your Day
Having a day packed with responsibilities can leave little time to focus on fueling one’s body throughout the day.
Yet maintaining steady energy levels is essential to keep up with the day to day demands of a busy schedule. When choosing sources to refuel it is important to include the best choices that fit into a well-balanced meal plan.
Break the Fast
Starting the day with a protein and grain rich breakfast can help break the fast, jump start your energy and reduce cravings later in the day. Choosing foods such as an omelet loaded with vegetables or old-fashioned oats with a nut butter or Greek yogurt and fruit are good options that are not only quick but nutritious. Even leftovers from dinner that consist of a lean protein.
Focus on Complex Carbohydrates
Carbohydrates are the preferred fuel source for the body and choosing complex carbohydrates can help maintain energy levels unlike refined carbohydrates. Candy, cakes, biscuits and white bread are also known as simple carbohydrates and releases quickly into the blood stream and can lead to spikes in energy levels and then ultimately a crash. These types of carbohydrates are recommended to be avoided in large amounts. Complex carbohydrates such as oats, brown rice, quinoa, beans, sweet potatoes, winter and butternut squash help to stabilize blood sugar and provide a steady supply of energy.
Protein Power
Protein takes a longer time to process in the body and therefore helps to maintain satiety and energy levels. Lean protein choices such as eggs, lean meats, fish, poultry, beans, nuts and seeds can be consumed not only at main meals but also are great snack choices.
Don’t Forget the Fat
Dietary fats also play a role in maintaining overall health, providing energy and absorbing nutrients. It is however important to consume healthier fats such as unsaturated fats that are found in plant oils, salmon, sardines, nuts and avocados. Although healthier, these fats still should be consumed in moderation.
Timing is Everything
Waiting to eat when the feelings of extreme hunger is present may lead to making unhealthier choices and overconsumption. In addition, skipping meals may lead to drops in blood sugar levels leading to fatigue and the inability to maintain mental sharpness. Ensure that meals and snacks are timed appropriately throughout the day can help maintain energy levels.
Practical Tips for Busy Days:
Meal Prep
Spend a day prepping meals and snacks to easily grab for the next few days.
Pack Snacks
Pack snacks such as low glycemic fruits, nuts, seeds and low-fat cheese to help avoid snacking on foods that are higher in sodium and added sugar.
Stay Hydrated
Filling up with water can also help with feeling of fullness. Keep a water bottle close and fill up often. Remember, herbal teas and water containing fruits also help with maintaining hydration.
Reference: Hospital for Special Surgeries
– Dana Gardner, Registered Dietitian, MS, LD/N
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