Susie Bond| Special to FLORIDA TODAY
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Are you tired all the time? Do you feel like your energy is always in low gear?
Your diet may be to blame.
Sure, there are a thousand reasons you might feel tired, but what you might not realize is that your choice of food plays a huge role in your energy level.
Some foods drain our energy and make us feel sluggish, while others help us feel our best.
One of the most common factors leading to fatigue is dehydration. A lot of people are dehydrated and aren’t even aware of it. And it doesn’t take much to feel the effects.
Athletes are well aware of the effect of hydration on performance. For example, even a 2% loss of body water will have a significant impact on an athlete’s speed, precision, and endurance.
Susie's previous columns:
- Eat what?: Put SMASH fish on your dinner plate and live a healthier life
- Foor for thought: Did you know your diet can impact your allergies? Here's what to know
- Simple solution: Want more energy, fewer headaches, better concentration? Drink water
For those of us who are non-athletes, we’ll notice a decline in our ability to focus, retain informationand complete tasks.
We’ll experience a drop in energy levels, feel hunger when we’re not physically hungryand experience aches and pains in our joints.
We need one-half ounce of water per day for every pound of body weight.
Low carbohydrate diets are a main culprit in vanishing energy levels. Carbohydrate is the fuel that our body runs on, just like gasoline in your car.
When you “cut your carbs,” beware of being too zealous, or you’ll end up feeling tired and worn down.
Be sure to include a major source of carbohydrate with every meal and snack. Carbohydrates include not only bread, rice, pasta, potatoes, cornand beans, but also milk, yogurt and fruit. When choosing breads and pasta, go for the whole grains for longer-lasting energy.
Carbohydrate should make up 50% of our totally daily calories.
Protein also plays a role in our energy levels. Protein foods provide energy-producing B vitamins.
Foods rich in protein include meat, fish, poultry, dairy, eggs, soy products such as tofu, and legumes.
Good choices are lean meats such as the white meat of chicken and turkey, pork tenderloin, and beef tenderloin, as well as fish and seafood.
Iron deficiency anemia is also a common cause of fatigue. Iron carries oxygen throughout the body to provide energy. Foods richest in iron include meats (particularly lean red meats) and poultry.
Combining protein with a complex carbohydrate helps to ward off hunger and keeps your body energized for an extended period of time.
Avoid high-fat proteins such as bacon, sausage, hot dogsand full-fat dairy products. High fat foods are difficult to digest, rob your body of energyand can drag you down.
Beware of eating a lot of salty foods, as these cause your body to retain water, making you feel bloated and sluggish.
Read food labels on packages, and limit those containing more than 300 mg of sodium per serving.
Pay attention to eating foods that are minimally processed, such as salads, fruits and vegetables, legumes, whole grains, fresh meats, eggsand low-fat dairy products.
Timing of meals and snacks is important to maintain steady levels of blood sugar and brain chemical levels. Blood sugar, energy, and metabolism begin to drop after three to four hours after eating, so plan to refuel your body throughout the day. Don’t skip meals or go for long periods of time without eating something.
Make a habit of eating breakfast every day. Excessive hunger and declining energy levels later in the day can often be prevented by fueling up first thing in the morning with a healthy and wholesome breakfast.
Be sure to include a lean protein and a complex carbohydrate with your breakfast, such as skim milk with whole grain cereal, or low-fat yogurt with berries and granola.
So, you see, by making simple changes in your diet such as drinking plenty of water, including wholesome carbohydrates and lean, iron-rich proteins with your meals, avoiding too much salt, and refueling your body every three to four hours, you’ll be eating your best to feel your best!
Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Contact her at [email protected]
