Eating for Energy


The primary role of your diet is to provide your body with enough energy-boosting nutrients to keep you going throughout the day. However, in today’s busy world it is common for people to feel fun down, sluggish and exhausted during the day. Too many of us rely on refined sugar, caffeine and processed foods to boost our energy levels, only to crash a few hours later. To stay alert and focused it is important to make smart choices about what you are using to feed and nourish your body to take charge of your health. What we put in, we get out. Sovereign is all about empowering New Zealanders to take charge of their health and well-being, so thanks to them I am sharing some helpful tips on ways to regulate your energy and mood to avoid energy crashes throughout the day.

Regulate blood sugar levels

Regulating blood sugar is vital for good health to maintain a healthy weight and to regulate energy levels throughout the day. A lot of the food we consume is converted into blood sugar, which is then used by the body for energy. When we have spikes in our blood sugar levels, we start to have a crash in our energy levels, which can leave us feeling fatigued and it can also affect our mood. Reducing the amount of sugar and processed foods you consume is the best way to avoid these energy spikes. Eat regular meals with a good balance of fats, protein and carbohydrates to ensure blood sugar is even.

Good quality fats

Each meal you eat should include some good quality fats such as olive oil, flax seed oil, nuts and seeds or avocado. These fats help slow down digestion and do not stimulate the release of insulin which can result in blood sugar spikes. Omega 3 oils are important for the balancing chemicals in the brain function which is important to combat depression and enhance moods. Food sources of Omega-3’s can be found in flax seeds, walnuts, pumpkin seeds and salmon.


Eat quality sources of protein several times a day

Every cell in the human body contains protein. An adequate supply of protein is essential to build and maintain your body tissues. Protein is also important to balance blood sugar fluctuations that lead to fatigue. Examples of good quality protein are fish, tuna, beans, peas, oats, peanuts, miso, eggs and yogurt.

Fruit and vegetables

Fruit and vegetables provide many energy increasing vitamins, minerals, antioxidants and enzymes. Eating plenty of these is a great way to build up your immune system and restore your energy levels. Freshly juiced fruit and vegetable juices provide high concentrated doses of vitamins and minerals. Some delicious summer fruit and vegetables include strawberries, apricots, cherries, peaches, carrots, eggplants, mushrooms and cucumber.


Hydrate with water

Water is essential for maintaining good health as it provides us with a wide range of health benefits. Our bodies are made up of around 70 percent water and it is needed in nearly every bodily process that occurs within our systems. It is the driving force of energy production inside the cells so when we are dehydrated we will have a drop in energy levels, causing us to feel fatigued and foggy headed. Aim to drink 2 litres of purified water daily.

Avoid stimulants

If you are feeling run down and tired, it is best to cut out all stimulants from your diet such as coffee, soft drinks and chocolate as they are only going to steal your energy reserves. Swap coffee for green tea or vegetable juice, soft drinks for sparkling water and find a natural alternative to chocolate such as carob. By cutting out these stimulants your natural energy will increase and your body will rebalance.


Libby x

This post was made possible thanks to Sovereign.

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