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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
I need some energy foods!
I am new to this and really need to get back into shape. Just stuck in a vicious circle, feeling tired all the time and I need some energy food. I work 7am- 4pm.
A.
Our expert says...
I think we all understand how difficult it can be to get started and sometimes this is the most difficult bit. But you have made a start and shown your commitment by joining us, so let me help you shake off that tiredness!
The basic way to maintain energy levels is to eat 3 regular, healthy meals a day. The body's main supply of energy is from carbohydrates, so you need to include some with each meal. These should be of the wholegrain variety i.e. wholemeal bread, wholewheat pasta and brown rice, as they contain loads of vitamins, minerals and fibre. It is the fibre that slows down their digestion, resulting in a slow, steady release of sugar into the bloodstream, producing stable blood sugar levels that are essential for energy production. It is best to avoid all white, simple carbohydrates (including sugar, of course!) as they are quickly digested and absorbed. This can lead to a roller-coaster of blood sugar levels, which inevitably results in tiredness and lethargy.
Also try to ensure that each meal contains some form of protein, such as lean meat, fish, pulses (beans, peas and lentils) or eggs. For breakfast, this can be in the form of some seeds or nuts, but be careful of portion size as they are quite high in fat.
I recommend eating something every 3-4 hours, even if it is a small healthy snack, as this keeps energy levels up between meals. Good snack ideas include fresh or dried fruit with a few unsalted nuts or seeds, oat cakes topped with cottage cheese, vegetable sticks with a houmous dip or plain yoghurt with fresh fruit and seeds.
I hope this have given you some ideas to get you started. Good luck!
Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...
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