Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
As the days get shorter and shorter, you may find your energy levels aren’t what they used to be. While the late mornings and early nights may make you sluggish, it’s important to eat right to ensure that you can still be productive throughout the day. The right combination of foods and timing of meals or snacks can help maximize your energy levels. Below are some suggestions that may help you feel more focused with winter approaching.
Get the Timing Right
Try to eat every 3-4 hours to maintain your energy levels. Eat consistent meals with snacks in between if needed. Food provides your body with fuel. If you skip breakfast and lunch but are active throughout the daytime, it is no surprise that you have less energy. Eating periodically prevents unhealthy, impulsive decision making that can occur with longer durations between meals.
Listen to Your Body
Overeating can sometimes make you feel sluggish. Eat slowly and listen to your hunger cues. On a scale of 1 to 10, where 10 is completely full, stop eating when you are at a 5-6.
Eat Balanced Meals and Snacks
The right combination of foods can help you maximize energy levels. Meals containing only a protein or only a carbohydrate are not balanced and can leave you wanting more. Try to include meals with a lean protein, a whole grain, and a healthy fat source. This can include many varieties and can fit many diets. Some examples are a turkey sandwich on whole wheat bread with 1 serving of nuts OR Greek yogurt with fruit and flax seeds OR chicken breast, sweet potato and cauliflower OR salmon fillet with brown rice and spinach OR salad with chickpeas, hard boiled eggs topped with oil and vinegar.
This same context can apply to snacks too, which are an important bridge between meals. Try an apple with peanut butter or low-fat cottage cheese with berries. If you do not feel hungry for snacks, take a look at the size of your meals. You may be overeating.
Avoid Simple Sugars
High sugar foods and drinks, such as soda, candy, pastries, and even sugary coffee may lead to an energy crash an hour after you consume them. Instead, choose less sugary drinks like water, unsweetened iced tea, seltzer, and low-fat milk. Healthier snacks (see above) will help prevent these crashes as well.
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.
