Eating for Energy: How to Stay Fuelled All Day

Hello Ziddis! You must have heard of the analogy that food is to the body what fuel is to a car. Imagine going about your day without food. That would be an awfully irritating and unproductive day, right? But it is not just the lack of food that can ruin your day. Even the wrong food can ruin your day. Wrong food at any time of the day can cause a post-eating slump, mid-evening yawns, brain fog, irritation, cravings and also migraine in many cases. All these signs indicate that your body is not receiving adequate nutrition. Going back to the analogy, food is not just fuel but also the oil, the information and the coolant for your body! So let us understand what eating for energy means and how you can stay fueled throughout the day with simple food choices that help you stay sharp, focused and active!

What Does Eating Well Mean?

Eating well is not all about dieting, portion control or bulking up on one nutrient. It is about balance and choices. Basis your goals for your body, the definition of eating well will change for you. The right kinds of foods don’t just nourish your body but also support steady energy release. You must have heard about spikes and crashes? A good diet includes the perfect mix of carbs, p[proteins, healthy fats, fibres, vitamins, minerals and also glucose, aka sugars. Depending on your needs, you can add control over the portion of each component.

Eating Well Means:

• Prioritizing whole foods
• Avoiding processed foods
• Having meals at regular intervals to avoid blood sugar crashes
• Staying hydrated
• Make sure your plate is colorful and diverse with natural foods.

Being intentional with your nutrition is a game-changer when it comes to eating well. Some habits that can have a bad effect on your body and energy levels are:

• Having coffee before any solid food
• Not drinking enough water
• Eating food to which you are intolerant
• Skipping meals
• Eating small, unhealthy snacks like biscuits instead of meals
• Avoiding fats completely
• Not checking the impact of sugar on your energy levels
• Not having enough protein or fibre.

Snacking can get you through a meeting without hunger pangs but will cause energy crashes bad enough for you to skip the day or spend it annoyed and hangry!

Impact of Healthy Food on Energy Levels

When you eat well, your energy levels are much better and stable. Fun fact: your energy levels are not dependent on all the components of your meal, but on their impact on your blood sugar levels. When you eat sugary or heavily processed foods, your blood sugar spikes and gives you an energy boost. Note that this boost is temporary and for short intervals, then comes the crash. The energy crash leaves you tired and irritable.

On the other hand, having healthy food such as complex carbs, proteins and healthy fats, or even pairing sugary food with more protein-heavy foods, can give you a more stable energy graph. This will release energy to your body in a gradual and sustained manner. Here’s how:

• Complex Carbs like oats, brown rice, sweet potato, quinoa or millets are digested slowly, which allows them to fuel you up for a longer duration
• Proteins help in the repair and wear and tear of tissues. It also keeps you fuller for longer and reduces your mindless snacking urge.
• Healthy fats are often misunderstood, but they support brain function and their slow-digesting property can help you go on with your day without for longer. You can also snack on healthy fats like nuts, avocado, seeds and more to keep your sugar cravings away.
• Fibre-rich food like leafy greens can help your gut health, also well as help in slowly releasing glucose into your bloodstream so that there are no unstable spikes and crashes in your blood sugar and energy levels.

Superfoods will become your best friends once you start prioritising healthy eating habits. Flax seeds, chia seeds or spirulina powder can boost your vitality. Micronutrients like vitamin complexes, iron, magnesium and all such can help convert food into energy.

Benefits of Healthy Snacks

Snacking often gets a bad reputation, but when you do it the right way, it can help you a lot. Here are some benefits of healthy snacks:

• Prevent energy crashes between meals
• Keep metabolism active
• Reduce overeating during meals
• Keeps you focused and alert
• Reduces cravings

Eating healthy snacks between meals can have a good impact on your body. Sometimes when you are stuck in back-to-back work, healthy snacks kept handy could prevent crashes! Think of healthy snacks are energy pitstops rather than indulgences.

Healthy Snacks to Power Your Day

Choosing the right healthy snacks for your busy days is very important. Healthy snacks have the power to make you feel great from within. Healthy snacks should feel like indulgences but act like an energy stabiliser. Here are a few snacking options that fuel you without making you feel sluggish:

• Nut Butter with Banana/Rice Cake: A combination of natural sugar, carbs, and healthy fats.
• Greek Yoghurt and Berries: Rich in protein and antioxidants.
• Roasted Chickpeas: Crunchy, high in fibre, and satiating.
• Hummus Salad: Gives you fibre and healthy fats.
• Trail Mix (without added sugar): Nuts, seeds, and dried fruits for a quick boost.
• Protein Bars: Especially those with clean ingredients and minimal sugar, like MuscleBlaze Fit Foods Protein Bars, for a portable, energy-sustaining option.
• Protein Oats: Fuels you well for your workout
• Fruits and Nuts: A great combination of natural sugar and fat for slow energy release.
• Coconut Water or Electrolyte Drinks: Especially on active days, to prevent fatigue from dehydration.

You can sip on protein shakes between meetings or keep a jar of nuts handy for long working hours!

Read Also: Meal Prepping: A Western Concept, or Something the Indian Diet Can Support?

Takeaway

Eating well does not mean eating less. It means eating what energises and nourishes you the best! Choosing the right kind of fuel for your body is extremely important. Eating well means choosing food that works with your body, not against it. Be intentional with your food choices, and this choice can help you stay fit, energised and focused.