Lifestyle Nutrition
energy Eat for
Feeling tired and run-down? Try these simple diet tweaks to boost your energy levels
If you find it harder to get out of bed during the winter months, you’re not the only one. According to the NHS, many people feel tired and sluggish when it’s cold outside and the mornings – and evenings – are darker. The good news, however, is you can
regain your get up and go by making some adjustments to your diet. Here are some things you can try today that may be helpful:
Eat healthily Many people turn to comfort foods during the winter. But if you want to keep your energy levels up, try to stick to eating a healthy, balanced diet. Here are the basic recommendations to plan your meals around:
• Have at least five portions of a variety of fruit and vegetables every day to get the vitamins, minerals and fibre your body needs to work properly.
• Base your meals on starchy carbohydrates (wholegrain versions where possible), such as potatoes, bread, rice and pasta – these are a good source of energy as well as many essential nutrients.
• Have some dairy, ideally lower-fat and lower-sugar options, or dairy alternatives such as soya drinks.
• Eat some protein, such as beans, fish, eggs or meat – also have two portions of fish every week, one of which should be oily.
• Have small amounts of unsaturated oils and spreads.
Eat regularly Skipping meals can make you feel tired, so try to eat at regular meal times. According to the NHS you should eat three meals a day with healthy snacks between meals if necessary (healthy snacks could include fruit and low-fat yoghurt). Your first meal of the day should
always be breakfast, as it gives you the energy you need to face your day. Healthier options include porridge, high-fibre breakfast cereals that are also low in sugar, and boiled or poached eggs with wholemeal toast.
Eat more iron If you don’t have enough iron in your diet it can lead to anaemia, one of the main symptoms of which is tiredness and feeling run down. There’s lots of iron in meat and liver – however if you’re pregnant, avoid eating liver as it’s also rich in vitamin A,
too much of which can be harmful to your unborn baby. Those who don’t eat meat can
get iron from whole grains, nuts, beans, dried fruit, most dark green leafy vegetables and fortified breakfast cereals.
Eat less sugar When you feel tired and hungry, you may instinctively reach for a sugary snack, such as cake, biscuits, chocolate, sweets or a sugary fizzy drink. But while sugar can give you a quick energy boost, it doesn’t last. And if you eat too much of it you may develop problems with your teeth, not to mention your weight. When you crave something sweet try
having some fruit instead. Fruit contains natural sugar so it will satisfy your sweet tooth. And because fruit also contains fibre, it releases the energy from its sugar more gradually.
Drink up
You can also keep your energy levels at a good level by making sure you stay hydrated throughout the day. The government recommends drinking six to eight glasses of fluid a day, with healthier choices including water, lower-fat milk and sugar-free drinks. If you’re celebrating or having a
night out, try not to drink too much alcohol, as it can make you dehydrated. Alcohol can also disturb your sleep, which can make you feel tired rather than energetic the next day.
All About health 25
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52
