2. What should I actually eat to have more energy throughout the day?
Energy levels are strongly connected to how stable your blood sugar is throughout the day, as well as hydration, sleep, and overall nutrient intake.
The most helpful strategy is to eat balanced meals at regular intervals – instead of going long periods without food and then eating very large portions.
It’s good to include three things at meals:
- A source of protein
- A high-fibre carbohydrate
- A healthy fat
A meal like rice with chicken and vegetables, or lentils with olive oil and salad, provides more sustained energy than something high in sugar alone. The way we combine foods together may have a better effect on our overall energy levels than choosing foods in isolation.
Staying hydrated is also important, because even mild dehydration can make people feel tired. Aim for about 2 litres (8 cups) of water per day, but individual needs can vary.