Tired
asks,
“I’m tired all the time. What foods can I eat
that will give me more energy?

 

Answer: Has your get up and go, gone up and
went?  Try these tips to boost your energy and prevent the mid
day blahs:

 

 

 

 

 

  • Eat breakfast  – it sets the tone for the entire
    day.  Eating breakfast fuels your brain and your muscles to
    wake you up and maintain your energy for the morning.
  • Don’t eat right before bed – going to bed on a full stomach can
    keep you awake and prevent you from getting a good night
    sleep.  Instead of relaxing, your brain is focusing on
    digesting your food.  As well, it can exacerbate heartburn and
    reflux.
  • Don’t severely restrict calories.  You need food/calories
    for energy and to function.  If you don’t eat enough, your
    metabolism will slow down, making you tired.
  • Don’t skip meals.  Again, if you go long periods without
    eating, your metabolism will slow down because it doesn’t have the
    calories to keep going at full tilt.  You may even benefit
    from regular light snacks.
  • Eat complex carbohydrates, and skip the candy.  Complex
    carbohydrates digest very slowly, giving you long lasting
    energy.  Candy and other simple carbohydrates digest very
    quickly, causing you to lose your food energy quickly.  Plus,
    eating simple carbohydrates contributes to cravings and weight gain
    – so bad all around!
  • Exercise regularly.  You will build up muscle mass, thus
    increasing your metabolism, giving you energy all day.  So
    snap out of it and get moving!
  • Ensure you are getting enough iron, magnesium and
    B-vitamins.  One sign of deficiency in these nutrients is
    fatigue.  Eat a variety of foods from all 4-food groups and
    you should get enough of these nutrients.  If you are
    concerned, see your doctor for a blood test.
  • Stay hydrated.  Drink lots of fluids, especially water,
    throughout the day.
  • Avoid caffeinated beverages and energy drinks. They just mask
    the problem and usually make it worse.

If the fatigue continues, visit your doctor, just to rule out
something more serious.

Answer
provided by Kimberly London, Registered Dietitian.

Do you have a question for our Dietitian? Ask
below.

DISCLAIMER: This information is for entertainment
purposes only. The recommendations may not work for you, and should
not take the place of the recommendations made by your own medical
personnel. We are not responsible for the outcomes of any
recommendations. Do not make any drastic changes to your diet
without the supervision of your doctor/dietitian. For more
information, please see a Registered Dietitian in your area. To
find one, visit dietitians.ca.


Ask a Dietitian
appears every Wednesday in the Eating Well
blog.

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