By: Dana Gardner, MS RD LD/N
The mid-afternoon slump can slowly creep up and that energy dip can have you reaching for some quick, savory, and sweet. Often those items are desserts, high sugar coffee drinks, candies, or other ultra processed foods that will give us a quick boost but one that will be sustained. Although these foods can be very convenient and easily accessible, the rapid rises and falls in blood sugar levels can soon lead to feelings of fatigue, irritability and even craving of more added sugar.
To maintain energy throughout the day and to manage blood glucose levels, it is important to choose items that provide a balance of essential nutrients while being low in added sugars.
Focusing on foods that provide protein, healthy, complex carbohydrates and color can help extend your energy by extending digestion time. Protein and healthy fats can help you feel fuller long while fiber rich complex carbohydrates can help slow digestion and stabilize blood sugars. Consider switching out packaged snacks, candies and other processed foods for fruits and vegetables, lean proteins, low fat dairy products, legumes, beans, nuts, seeds, and whole grains.
Examples of energy boosting snacks to help you stay fueled through the day include –
- Small Apple with 1 Tbsp of Nut Butter
- 1/3 cup of Hummus with ½ cup of raw vegetables
- ¼ cup of Dried Fruits and Nuts
- Six ounces of Nonfat Greek Yogurt with 1 Tbsp of Low Added Sugar Granola
- One slice of Avocado Toast with ¼ Avocado
According to a 2019 study, several vitamins and minerals can also be useful in a therapeutic approach to treating chronic fatigue syndrome. Examples of those nutrients include:
- Vitamin B12: clams, mussels, crabs, dairy products, eggs
- Folic acid: dark leafy greens, legumes, citrus fruits
- Vitamin C: strawberries, kiwi, bell peppers, oranges, broccoli, tomatoes
- Magnesium: nuts and seeds, legumes, whole grains
- Zinc: oysters, red meat, poultry, shellfish, legumes
Thinking of drink choices, typically caffeinated drinks may be the go-to drink to help you stay awake and alert during the day. However, these drinks can have a diuretic effect, leading to dehydration which can also zap the body of energy. Choose sparkling waters, herbs and fruit infused waters, or herbal teas.
Check out these recipes for energy boosting snacks
Protein Bars
No-Bake Energy Balls
Hummus
Strawberry-Chocolate Greek Yogurt Bark
Want more?
Check out our previous edition of Food for Thought!
Rice has been a staple for many cultures and half of the world’s population dating back to some 13,000 years ago. Revolving into a cultivated crop around 2800 BC by the early Chinese emperors, rice made its debut and became a permanent guest at many dinner tables. Although there are over 120,000 different varieties of rice, nearly 90% of the population in the United States chooses white rice far more often than any other variety. While white rice is naturally low in sodium, fat, and cholesterol while being an excellent source of manganese, but it can lack fiber and cause blood sugar spikes when consumed in large amounts.
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Incorporating nutrient-dense foods like brown rice and veggies into your diet is a great start to improving your overall health! However, there are certainly additional foods to continue adding to your Neverita for a healthier lifestyle. Make healthy living your season-long strategy and schedule a nutrition consultation today!
