Boost your energy levels

Eating good food (full of nutrients) regularly can give you the energy you need to undertake your day-to-day activities, as well as the extra energy needed for socializing or exercising.

Could you make some simple changes to your daily routine to boost your energy levels?

Top energy-boosting tips

1. Don’t skip breakfast

By the time you wake up in the morning your body has been without food for many hours, so it will need some fuel to recharge. Eat breakfast to re-fuel and to stop your energy levels from dropping even further during the morning. Breakfast will give your body an immediate energy boost and give you a good start for the rest of the day.

Good breakfast choices include:

  • a bowl of breakfast cereal with semi-skimmed milk and a 150ml glass of fruit juice – try to choose a breakfast cereal that is high in fibre and low in sugar and salt
  • porridge made with semi-skimmed milk and topped with fresh or dried fruit
  • a boiled egg with toast and a banana
  • fruit smoothie

2. Eat regularly

Try to eat three meals a day and top-up with healthy snacks between meals if you start to get peckish. Lunch3

Healthy snacks include:

  • Fruit – choose fresh, dried, canned or frozen
  • Flavoured yoghurt or milk
  • Cereal bar or oatcakes
  • Fruit buns, fruit loaf or malt loaf

3. Eat foods rich in iron

Eat iron-rich foods so that the body can make haemoglobin, the red pigment in our blood, which carries oxygen to cells around the body. Females need more iron than males.

Iron-rich foods include:

  • red meat – such as beef or lamb
  • breakfast cereals – many cereals have iron added (see the nutrition panel on the cereal box)
  • dried fruit – such as apricots and raisins
  • nuts and seeds – such as cashews and almonds
  • lentils, peas and beans – including baked beans

4. Keep well hydrated

If you sweat during everyday activities, such as shopping or childcare, this loss of fluids could cause dehydration. Sweat during exercise will certainly cause dehydration if the lost fluids are not replaced.

By the time you feel thirsty you are already dehydrated. Everyone should drink 6-8 glasses (1.2 litres) of fluid each day to avoid dehydration – more will be required during hot weather or exercise. Choose quick and easy drinks like water, tea, coffee, semi-skimmed milk, or sugar-free fruit squash to avoid dehydration. It’s not necessary to drink sports drinks if you are participating in activity. Fruit juice mixed with water, well diluted fruit squashes or juice drinks provide hydration and energy.

Making just a few simple changes to your daily routine could provide you with all of the energy you need for each and every busy day in your schedule.

Enjoy Good Food for Good Health

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