By Andrea Stokes, Registered Dietitian
Nutrition plays an important role in our overall health, but many may underestimate the role that diet plays in our energy levels throughout the day. We can use nutrient-rich and satisfying foods to help maintain consistent energy and optimize productivity all day long. Get started with these five strategies:
1. Eat enough calories throughout the day.
Your body needs fuel to function, and in times of stress your energy needs actually increase. One of the best self-care strategies you can practice is to feed yourself, regularly and consistently. If your days are chaotic, try scheduling specific times to take breaks to eat and recharge. Try not to ignore hunger or delay meals – it can be hard to re-energize after your fuel tank has hit empty!
2. Aim for consistency – not perfection.
Not every meal is going to be a nutritional knockout – and that’s OK! Consistency over time is key. Some foods will provide more long lasting energy (see our next tip below), and others will work in a pinch when life gets busy or when you have limited options available. If during some weeks you find yourself relying more heavily on processed convenience foods, that’s okay. Avoid judging yourself for your food choices, but know that our nurse practitioners are here to help if you need it.
3. When possible, include a combination of protein and high-fibre carbs with each meal.
Protein and fibre are filling nutrients and take longer to digest, meaning they provide longer-lasting energy and can help you avoid drastic dips in hunger, energy, and mood.
Great protein sources include:
- lean meats
- fish
- Greek yogurt
- eggs
- milk
- cheese
- beans
- lentils
- nuts and seeds
Fibre-rich carbohydrates include:
- fruits
- veggies
- oatmeal
- bran
- brown rice
- beans
- peas
- lentils
- whole grain breads and crackers
4. Add snacks between meals
This is especially important if your meals are often spaced far apart. Don’t wait until you’re famished to eat - keep your energy up with regular snacks that include a good source of protein.
Some ideas that may be of interest: Try Greek yogurt with berries, a banana with peanut butter, or raw veggies with hummus.
5. Stay hydrated
Dehydration is common and can be a huge drain on energy. Aim for at least 8-10 cups of water per day. Keep a water bottle with you to encourage you to drink throughout the day.
Support is available
Chronic fatigue can be an indicator of various mental and physical health issues. If you feel increasingly tired, it may be worth speaking with someone. With TELUS Health Virtual Care, you can speak directly with a registered nurse who can assess your concerns before connecting you with a nurse practitioner.