Do you feel tired often? If your answer is yes, how would you say your diet is? If you are eating a healthy diet and sleeping well, your energy levels should be pretty consistent. Please note that if you are eating healthy, exercising, sleeping well and still feel extremely tired, see a doctor in order to find out what might be causing your fatigue. If you simply need to switch up your diet to regain some of your energy levels, read on to find out what foods to incorporate into your diet to get energized:
- Get more iron into your diet. You can get iron from beans, lentils, spinach, sesame seeds and all types of meat.1
- Eat a good breakfast. Aim to get protein, fats, and carbs in your morning meal to get a balanced meal that provides you with energy.1 For example, have yogurt with oats, nuts, and side of fruit.
- Limit your intake of processed food and go for real, whole food. If it was made in nature, go for it! If it was made in a factory, limit your intake. Most processed foods, even if they appear healthy, contain a lot of sugar that keeps your blood sugar unstable and gives you that energy crash until you eat more sugar.1
- Eat more superfruits. Think apples, berries, and tomatoes.
- For years, people were fooled into thinking low-fat foods were healthier, when really, they just contain a lot of sugar that keeps you sluggish and tired.1 Make sure to get your fill of healthy fats including avocados, fatty fish, and flaxseed.
- Fill up on frozen foods. Don’t head right for the frozen pizzas though. Go for fresh, frozen fruits and vegetables. These are still very nutritious and can last longer. This is especially helpful if you live alone or have a small family and fresh fruits and veggies tend to go bad before you eat them.
- Eat local. Head to a farmer’s market and get the foods that are in season. These foods will be at the peak of freshness and contain a lot of healthy nutrients.
- Eat frequent, small meals throughout the day. If you find yourself getting tired and sluggish after meals, try eating less during meals but eating more healthy foods more often. This can give you consistent energy levels throughout the day.1
- Eat more protein! If you are very busy, find a healthy protein bar or protein shake with nutrients and a low amount of sugar to keep you full and energized throughout the day.1
- Drink plenty of water. Sometimes the reason you feel fatigued isn’t due to your diet, but because you are thirsty and dehydrated. Aim to drink about half of your body weight in ounces of water a day to stay hydrated and full of energy.2
Do you feel tired all day? What is your current diet like? Which tips will you incorporate to eat for optimal energy? Share with us below!
1 – From Health.com