Pam O'Brien: Hi! I am Pam O'Brien, Executive Editor of Fitness Magazine. Today I am going to discuss what to eat for all day energy.
The food on your plate can be the deciding factor between a sluggish day and one in which you feel super charged with energy. Fortunately a few simple tweaks to your diet can go a long way toward optimizing your energy level.
Start your day with a healthy breakfast, the best breakfast are a combination of grains, protein, fruit and healthy fats. Try a poached egg over a piece of toast with a side of melon slices, or a waffle topped with low fat Greek yoghurt and strawberries.
And to keep that energy level up, be sure to incorporate a mid-morning and an afternoon snack into your diet. Registered Dietitian Sylvia Melendez-Klinger from the Grain Foods Foundation has some great ideas on a few snack options.
Sylvia Melendez-Klinger: Have a healthy mid morning snack 3 to 4 hours after your breakfast. Some good choices include half an English muffin topped with a little almond butter and pear slices on top or handful of dry cereals sprinkled over low fat yoghurt.
And in the afternoon you can try pretzels, dipping peanut butter, a snack mix with whole grain cereal, dry fruits and nuts or cracker with some low fat cheese.
Pan O'Brien: Along with your snacking make sure to eat lunch, no matter how busy your day is, don't skip this very important meal or your energy level will plummet and you will feel cranky and unfocused. Have a turkey sandwich with lettuce and tomato with a side of baby carrots and a piece of fruit for dessert.
One smart trick is to eat half the sandwich for lunch with the side of carrots and eat the other half sandwich at 3 or 4 pm as a snack with the fruit. This will keep a steady stream of nutrients flowing into your blood from lunch time until quitting time.
Enjoy a delicious dinner, have some grilled salmon or chicken with a salad and a side of rice peel off made with wild rice, bulgur, chicken broth and spices. Treat yourself before bed, got the munchies as you are watching TV at night or surfing the web, have a bowl of popcorn, a whole grain that will fill you up for few calories and satisfy your cravings.
And that's how to eat to stay energized all day long.