Eliana Lakritz, Clinical Dietitian from Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
In today’s society, we are pulled in a million different directions, juggling work, studies, school practices, clubs, sports, and a social life. From the constant stress of this, it is no surprise that you may feel like you’re dragging yourself from activity to activity, feeling totally wiped by the end of the day. Energy levels are certainly impacted by how and what we eat. By having a consistent pattern of food intake and by making smart food choices, we can ensure that we are providing our bodies with energy when we are most in need of it. The following tips provide some information on how to maintain your energy levels with nutrition.
Follow a Healthy Schedule of Eating
If you are in the habit of skipping meals, you are simply not providing your body with the fuel required to get through the day. Eating a light meal or snack every 3-4 hours is an effective way to keep your energy levels up. This may also prevent overeating or unhealthy snacking stemming from extreme hunger. Don’t be afraid of snacking! A balanced snack including a protein and a fiber-rich carbohydrate, such as nuts and an orange, can help to hold you over to your next meal. Providing your body and your brain with fuel throughout the day is the best way to stay focused and alert.
Eat to a “5 or 6”
If you’ve ever had a large meal and feel as though you overate, you have most likely experienced an overwhelming drowsiness. Instead, eating to a 5 or 6 on the hunger level (0= starving, 10=overfull) is a healthy way to ensure that you are giving your body fuel without overdoing it. If you end up feeling hungry a few hours after this, it is alright to have a healthy snack to hold you over.
Balanced Meals
The trick to achieving satiety is to balance your meals by including a lean protein, a healthy carbohydrate that maximizes on fiber, and a source of healthy fat. A nice example of this might be a whole wheat English muffin with nut butter or tuna on whole wheat crackers topped with a slice of cucumber. Be creative!
Avoid Excessive Refined Sugar
An energy “crash” could also be related to the type of food you’re eating. Foods that contain a lot of refined, simple carbohydrates are digested quickly, causing an increase in blood sugar levels and then a subsequent drop. For this reason, you may feel a burst of energy followed by fatigue. Sources of simple sugars should be avoided when you need sustained energy. They are often found in processed foods with added sugars, such as cookies, cakes, candies, sodas, and syrups, and have minimal nutritional value.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
