Eating For Energy
Energy in food is measured in calories, which are released into the body with the help of vitamins and minerals. Eating For Energy is supplied by the carbohydrates you eat (starches and sugars, which produce blood glucose, the body’s favourite fuel) and by fats. Protein can provide energy too, but it’s mostly used for body maintenance. But, you do need to include protein in your meals to help keep your blood glucose levels stable.Nutritionist and psychologist, Marlilyn Glenville will be speaking at this year’s British Association of Dental Nurses conference, in Blackpool, on how to |[lsquo]|improve your energy, stop food cravings and reduce stress|[rsquo]|. Author of several books including, Fat around the middle; Healthy eating for the menopause and Getting pregnant quicker, Ms Glenville is president of the food and health forum of the Royal Society of Medicine.
Crash diets or skipping meals will undermine your energy levels. Blood glucose levels start to drop within four hours of eating, so three regular meals and some healthy snacks rather than two large meals will provide a more constant energy supply. Plot ahead so you have excellent snacks to hand, such as fruit, baby carrots, nuts and seeds, cereal bars or yogurt (see below for more thoughts). A healthy breakfast is also vital: research shows that it fends off fatigue and boosts concentration.
Lunch
At midday, go light. Because a hefty helping of carbohydrates can increase the amount of serotonin in the brain and cause that sleepy feeling, focus on low-fat protein.
There’s no need to cut out sweets altogether; just practice moderation. “I am not much of a junk food person normally, but once pregnant I found myself eating a dessert every evening,” says Carrie Wakefield from Lake Worth, Fla. “Whether it was a small bowl of ice cream or a cup of pudding, I just craved an item to satisfy that need for something sweet.”
With each meal, try to eat a variety of foods for Eating For Energy. Hohol suggests having your meals consist of fruits and vegetables, some starches and three ounces of meat. Four servings of milk or yogurt should also be consumed each day. She suggests drinking 1 percent milk because it gives you a small amount of fat. “The fat gives you the sensation of fullness,” Hohol says.
Protein can really raise energy levels by increasing brain chemicals called catecholamines. Eat a lunch of low-fat cheese, fish, lean meat, poultry, or tofu.
Mid-afternoon snack
Choose something that will keep you satisfied until dinner. A small bit of fat is fine. It gives those carbohydrates and proteins some staying power. My favorite? All-natural peanut butter and a few crackers.
Before your work-out
Carbohydrates are fastest to digest and pack quick energy and for Eating For Energy. Add protein for staying power, but stay away from fats. They can make you cramp.
