FUEL UP Eat strategically to maintain energy.
COVID-19 has caused most people’s daily routines to be all over the place, which can make it tough to maintain the physical and mental energy we need to stay sharp all day. Some of us are working entirely from home or have a hybrid schedule — not to mention keeping track of kids’ school schedules, extracurricular activities and even teaching from home. If we can eat strategically to stabilize energy, we will be able to better manage long, busy days.
The food and drink we consume influences our blood-sugar levels. During digestion, carbohydrates found in grains, starches, fruit, juices and sweets are broken down to form glucose — the “sugar” in blood sugar. Blood-sugar trends contribute to the ebb and flow of energy throughout the day. When our blood sugar is too low, we often feel dizzy, hungry and unable to concentrate. This tends to happen if you go more than three to four hours without a meal or snack. When our blood sugar is too high for too long, we often feel fatigued and drained. This tends to happen if we consume a poorly balanced, high-carb meal. Have you ever felt full and energetic after a hearty lunch, then ready to nap two hours later? That’s blood sugar in action! To avoid those quick rises in energy and the subsequent crash, we want our daily blood-sugar trend to look like a flat line.
Here are some strategies to use food as fuel for stable blood sugar and consistent energy.
Include fiber in every meal.
Since fiber slows the digestive process, it also helps to slow our rise in blood sugar after eating. A lot of plant-based foods, including fruits, vegetables and whole grains, are high in fiber. Have you ever wondered about the difference between wheat or white bread and rice? White bread is made by removing the fibrous component of its wheat counterpart. Choosing a whole wheat or whole grain over white bread can be advantageous for your blood sugar and energy, as the fiber in the whole wheat slows the rise in blood sugar. When building your meals, try to choose whole-grain or wholewheat carbohydrate sources and include a fist-sized portion of fruits and vegetables.
Combine carbohydrate-rich foods with other nutrients.
Pairing carbs with protein or a fat source can slow digestion. This keeps you full for longer and stabilizes blood sugar, which equates to better energy maintenance. Rather than eating only a piece of toast with jelly, add your favorite nut butter to gain the benefit of protein and fat. Instead of having only a piece of fruit for a snack, eat it with Greek yogurt to add the protein. By strategically pairing certain foods and nutrients, your improved energy and satiety levels will make you less likely to experience cravings.
Prioritize eating every 3-4 hours.
Our blood-sugar and energy levels start to drop when we go long periods without eating, so we need consistent feeding periods throughout the day. Though it’s challenging to implement this with a busy schedule, you will be rewarded with better focus and mental acuity. You can spend time working on the task at hand and planning your day, rather than thinking about how hungry you are.
Eat the vegetables and protein on your plate first.
Researchers studying the significance of food order on blood sugar reported that when vegetables and protein are consumed before carbohydrates, blood-sugar levels tend not to spike as much and as quickly. This might not be feasible or necessary at every meal, but it’s a good goal. Often, people order dense options from a menu during lunch because they are hungry from the business of the morning and know they need the fuel to get them through the rest of the day. This is the perfect opportunity to make the strategic decision to eat those vegetables and protein on your plate before the carbohydrates, and enjoy a tasty lunch break.
When we’re busiest is when we need consistent and long-lasting energy the most. Unfortunately, this is also when we tend to slack with our nutrition routine. Try out these tips to ensure energy stability and optimal pep in your step throughout the day.
Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body. You can find her on social media at @fuelwithemma.