Today's society is always on the run. Between work, school, family and other obligations it's no wonder we sometimes struggle to get through the day. Most people find themselves eating on the go, eating fast food, stressed to the max and out of shape. All these factors can drain your energy. There are steps however to fuel your day and maximize your nutrient intake. Below are a few ideas to help obtain the nutrient intake to fuel you through your hectic day.
1. Eat often. Eating small meals every 4 hours or so can help to fuel a healthy metabolism, maintain muscle mass and prevent between-meal hunger that leads to unwise snacking. If you are used to eating 1-2 meals each day, add a smaller snack like meal every few days to week to allow your body to adjust the feeding times. An easy way to remember when to eat is to pack smaller snack sized meals ahead of time and set an alarm on your phone until your body becomes use to the more efficient nutrient intake. 2. Eat light. Eating larger heavy meals will leave you feeling bogged down as the metabolism works to break down the foods. Smaller lighter meals will eave you feeling more energy and tie you over and prevent mindless snacking. 3. Balance plate. A balanced meal includes whole grains, lean protein, fiber-rich fruits and vegetables, fat-free or low-fat dairy and a small amount of healthy fats. Balance out your plate with all the food groups for sustained energy. 4. Snacks are a bridge. Don't skip this important eating event. Snacks should have protein and fiber-rich carbohydrates to provide lasting energy. Grab an apple and a handful of nuts, carrots and string cheese, or Greek yogurt and fresh berries. Keep in mind that snacks are not intended to fill you up, but to bridge you from one meal to the next. 5. Avoid food that drain energy. Soda, sugar filled and energy drinks provide a temporary boost but will lead to a "crash" feeling shortly after. Instead try replacing the energy drinks with some fruit or complex carbohydrate. Chose beverages such as water, fat free and low frat milk unsweetened tea of water flavoured with lemon, fruit or other calorie free seltzer water. *Some information compiled from Tara Gidus, MS, RDN, LDN, CSSD and myfitnesspal.com
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Josh McCabeAs a Personal Trainer, I am here to help you live the healthiest life style possible! This includes eating habits, workouts and just living well! Ask questions, share ideas and cheer one another on! Categories |
Photo used under Creative Commons from Mr. Vincent Freeman