Eating for Energy: 5 Nutrition Tweaks to Fuel Your Day

Your body is fueled by what you feed it. If you don’t give it the proper amount and types of food, you’ll be running on empty and feeling sluggish. 

Thankfully, there are many small habits you can change or adopt around your diet that can make a significant difference in your energy levels. Many of these healthy diet habits can also boost your overall well-being. 

Our wellness and preventive care team, led by Charles Stone, MD, at HealthStone Primary Care Partners in Hollywood, Florida, is passionate about helping you stay healthy and energized in all stages of life. 

In this month’s blog, we’re providing five diet changes that can help keep you fueled all day long. 

Focus on complex carbohydrates

Carbohydrates sometimes get a bad rap, but they’re actually your body’s preferred food for energy. 

Refined, or simple, carbohydrates, such as white bread, pasta, and cakes, are released quickly into your bloodstream. This gives your body a quick boost and an even quicker energy crash. We recommend avoiding large quantities of these carbs. 

However, complex carbohydrates provide a slow and steady release of energy because they're high in protein and fiber and take longer for your body to digest. Look for complex carbohydrates in foods like brown rice, oats, quinoa, butternut squash, and sweet potatoes. 

Boost your intake of protein

Proteins are the building blocks for many of your body’s tissues. These nutrient powerhouses take even longer to digest than complex carbohydrates, ensuring you feel full longer and don’t experience those energy slumps.

Good sources of protein include fish, poultry, meat, legumes, dairy, and nuts. 

Try some healthy fats

Fats are another food category that’s often shied away from. While there are plenty of fat sources to avoid, others should be included for their nutritional benefits. 

Saturated fats are not good for your body. These tend to stay solid at room temperature and are often found in highly processed foods and desserts. However, unsaturated fats help your body stay energized and absorb other nutrients. 

You can find unsaturated fats in avocados, fatty fish, and olive oil. 

Eat smaller meals more frequently 

When you eat every three to four hours, you’re much less likely to battle the in-between-meal hunger. This reduces your risk of overeating at mealtimes and indulging in less nutritious snacks. 

Setting a goal to eat three meals and two snacks each day helps maintain consistent energy levels, reducing highs and lows. Meals should include a variety of nutrient-dense foods. Avoid highly processed or sugary snack items. 

Don’t forget to stay hydrated

Your body needs water to function. If it doesn’t get enough, it starts to shut down to conserve energy, leaving you feeling run-down as a result. The minimum recommended water intake is about 6-8 glasses per day, although you may need more than that if you’re physically active. 

To learn more about how you can eat for energy, schedule a consultation with our team by calling our office or using our online booking feature today.