March 29, 2024

Eating for Energy

A new year often brings lofty goals of getting more things accomplished. The right combinations and timing of food can give you a much needed energy boost.

Trade in poor eating habits and follow these strategies to maximize your energy – any perhaps get more things crossed of your to do list.

Don’t skip breakfast

Breakfast helps fuel a healthy metabolism. Choose protein and fiber-rich carbohydrates for lasting energy. Keep it simple, and even when you’re in a rush you won’t be tempted to skip breakfast.

Try ready to eat cereal (with at least 5 grams of fiber) with a sliced banana and milk, lean ham or cheese on top of a whole wheat English muffin with a piece of fresh fruit, yogurt and high fiber cereal layered with fruit in a cup for a parfait, or lean ham and scrambled eggs and mozzarella cheese rolled in a whole wheat tortilla and zapped in the microwave for a breakfast tortilla.

On mornings that you have more time prepare a veggie omelet with whole wheat toast.

Balance your plate

A balanced meal includes whole grains, lean protein, fiber-rich fruits and vegetables, low fat dairy and a small amount of healthy fats. Balance your plate with all the food groups for sustained energy.

Eat light

Eating just enough, but not too much, helps to curb cravings and reduces chances of overeating. Your meals may be too large if you can go five or more hours after a meal without hunger pangs.

Eating light will also prevent you from getting too full and feeling sluggish.

Snack smart

You’ll feel better and be more focused when you have fuel in your system on a regular basis throughout the day. Look for the winning combination of protein and fiber rich carbohydrates for energy. Grab an apple and a handful of nuts, carrots and string cheese or Greek yogurt and fresh berries.

Keep in mind that snacks are not intended to fill you up, but to get you through from one meal to the next.

Remove energy zappers

Skip the pop, sugary coffee and energy drinks. These foods may leave you buzzing for an hour, but will likely cause an energy crash.

Quench your thirst with water, lowfat milk, low calorie flavored water or unsweetened tea.

It’s a new year, use these tips for a new and energized you.