Diet
The adage goes that, ‘you get out what you put in’. In terms of diet, this is a very simple truth. We all know what’s good and what’s bad but it’s slightly more complicated to work out what the best approach for eating for energy might be.
Diet and nutrition tips to help maintain steady energy levels during the day from the British Nutrition Foundation:
Eat at regular intervals*
Try to make sure you eat three meals every day and top up with healthy snacks* this will stave off hunger and keep your energy supply constant.
Don’t skip breakfast
By the morning, your body has been without food for many hours, so you need to refuel. Eating breakfast will stop you feeling tired and hungry during the morning.
Eat foods rich in iron
Iron helps the body make haemoglobin, the red pigment in our blood, which carries oxygen around the body. If your diet lacks iron, haemoglobin levels can fall and this may cause feelings of fatigue and tiredness. Good sources of iron include: red meat (beef and lamb), fortified breakfast cereals and wholegrain bread among other sources.
Keep well hydrated
By the time you feel thirsty, you’re already a little bit dehydrated. Fatigue is one symptom of mild dehydration. Aim to drink about 6-8 glasses of water throughout the day to avoid dehydration, even more if you’re very active or the weather is hot.
Frequency
Eating smaller, frequent meals can help to maintain even blood sugar levels throughout the day and may improve energy levels (but be sure to snack on healthier foods to make sure you are getting all the nutrients you need).
Fruit
Fruit in various forms, including dried and fresh fruit, as well as fruit smoothies and fruit yogurts, will provide sweetness alongside a range of vitamins and minerals.
Starch
Foods containing starch will also provide plenty of energy – this includes pasta, rice, breads, breakfast cereals and potatoes. Wholegrain, higher fibre versions will fill you up quicker and maintain your energy levels for longer.
*Use the ‘eatwell plate’ to choose foods from each of the four main food groups (bread, rice, potatoes and pasta; fruit and vegetables; meat, fish eggs, beans and other non-dairy sources of protein; milk and dairy foods) to make an energy sustaining snack. Examples are: a small toasted peanut butter and banana sandwich, small bag of dried fruits and nuts, bowl of wholegrain breakfast cereal with low fat milk and a low fat yogurt.
**Choose snacks that provide protein, fibre and essential nutrients as these may keep you going for longer and will contribute to your vitamin and mineral intakes.
British Nutrition Foundation has also supplied more general advice about diet:
Current nutrient intakes
Surveys in the UK have shown that, on average, the diet of UK adults provides adequate amounts of most nutrients, although low intakes of specific nutrients have been demonstrated in some age/sex groups (e.g. low iron in young women). Average total fat intakes are now close to the target of 35% of food energy from fat but the percentage of energy derived from saturated fatty acids is higher (13%) than the recommended 11% of food energy. Furthermore, the average diet for an adult contains too much added sugar and salt and too little fibre, and on average fruit and vegetables intake is less than three portions a day.
Nutritional supplements
Healthy adults consuming a healthy varied diet that includes a variety of foods and at least five portions of fruit and vegetables a day should be able to get all the nutrients they need from their diet. However, specific supplements may be of benefit for certain population groups, such as pregnant women, older adults and children or if dietary intake is likely to be poor (e.g. for those following restrictive diets or recovering from illness). For example, those aged 65 and over are recommended to take a Vitamin D supplement (10 μg/day) especially if housebound, women of childbearing age are advised to take a folic acid supplement (400 μg/day) to reduce the risk of neural tube defects in babies and calcium supplements may be beneficial for those at high risk of osteoporosis.
Supplements cannot be used, however, to replace a healthy, balanced diet and supplements containing high doses of individual nutrients should generally be avoided. Smokers should avoid beta-carotene supplements and older people who regularly eat liver are advised to avoid taking supplements containing Vitamin A (or retinol) of fish liver oils as these contain high levels of this vitamin, because of concerns about a possible adverse effect on bone health.
…………………………………….
The following advice has been sourced from NHS
Aim for five a day for more vitality
Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables.
Fruit and vegetables are good sources of vitamins, minerals and fibre, essential nutrients that your body needs in order to work properly. Try to incorporate at least five portions of a variety of fruit and veg into your daily diet. They can be fresh, frozen, tinned, dried or juiced to count.
Sugar steals your stamina
Adults and children in the UK eat too much sugar. Sugar is not only bad for your teeth, it can also be bad for your waistline. And it gives you a rush of energy, but one that wears off quickly.
Cutting out all sugar is virtually impossible. There are natural sugars in lots of foods, including fruit and vegetables, and you don’t need to avoid these. But it’s a good idea to cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolate.
Soft drinks boost zest levels
Watch your intake of alcohol. It can dehydrate you, which will make you feel tired. Make sure you stay hydrated in general by drinking six to eight glasses of fluid a day, preferably water, milk or fruit juice.
Eat enough to pack a punch
Make sure you eat the right amount for your activity level. The average man needs around 2,500 calories a day, and the average woman needs 2,000 calories. (Remember, we all overestimate how active we are.)
