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WHAT'S NEW
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Eat your way out of an energy slump
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What to eat to get -- and stay -- pumped throughout the day.
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By Rosie Schwartz
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Are you constantly on a quest for high-octane fuel yet struggling for energy? Here's what to eat to give you get-up-and-go.
A.M. pit stop
While you sleep, your metabolic rate slows down. Get back into high gear by eating for energy. Various nutrients have different effects on your metabolism, raising your calorie-burning capacity. Protein-rich options rank first, with carbs next down the ladder. There's a limit to all foods though; large portions won't get your metabolism roaring.
Grabbing quickly digested grub or skipping breakfast can make you feel dozy all day. And late afternoon energy dips may be a result of running on empty in the morning.
Morning meals benefit your body and mind: a University of Wales study showed that breakfast can give you more motivation to perform tasks throughout the day. Research also links skipping breakie with infrequent exercise.
Rev your engine
Keep your metabolism revved all day by eating every three to four hours. Going for long periods without eating or having unbalanced meals (too little protein; too many carbs) is a surefire prescription for low blood sugar, flagging energy levels and cravings for carbs or caffeine. Sugary items might quickly raise your blood sugar, but they lead to even lower levels of glucose later on.
Caffeine capers
Caffeinated beverages may give you an immediate boost, but their impact is short-lived. A moderate intake of caffeine (two 5-ounce cups of coffee) has no ill effects. But if your java jolt comes from a trendy coffee shop, it's likely served in a cup size that will put you over your limit.
Fuel up for peak performance
Spread your food allotment evenly over three meals and a couple of snacks.
Breakfast
Whole grain cereal with berries and milk and an egg, or a scoop of low-fat cottage cheese with fruit and a homemade muffin.
Lunch
A mixed salad with turkey or chicken breast strips along with a crusty whole grain roll is a great option; so is a lean roast beef sandwich on whole grain bread with a spinach and tomato salad.
Dinner
Grill up some salmon or chicken and enjoy it with veggies.
Snacks
Fresh fruit, nuts or seeds, low-fat yogurt, cereal, multigrain melba toast or crackers with a tablespoon of peanut or almond butter.
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