Are you feeling sluggish or fatigued during your workday? If you answered yes, you are among many Canadians in our workforce today. Some of our day-to-day conditions, such as stress, physical exertion, and lifestyle issues, can contribute to fatigue, influencing our physical activity and nutrition goals. A healthy diet can help reduce fatigue and steady your energy levels throughout your day.
Here are some points to help you regain your pep:
1. Avoid processed foods and energy drinks. Aim for whole fruits, vegetables, whole grains, lean meats, or meat substitutes. Pack meals from home when you are at work or shopping for the day. Drink water for thirst, and try to avoid high-calorie, caffeinated beverages in the hopes they will boost your energy.
2. Protein! Make sure every meal and snack contains some. A daily breakfast rich in protein will help you sustain energy to jump-start your day. Some examples of healthy proteins are eggs, poultry, cheese, tofu, nuts, seeds, legumes, dairy, or dairy alternatives.
3. Choose complex carbohydrates. We get our energy from our carbohydrates; therefore, choosing whole-grain, high-fiber carbohydrates will sustain your energy. Mixing complex carbohydrates, protein, and healthy fats will give you more extended energy levels. Some examples of complex carbohydrates are whole-grain bread, legumes, whole-grain cereals, and brown rice.
Avoid processed carbohydrates such as white bread, white rice, snacks,
and sweet treats.