Eating for Energy

Small changes can make a big difference

Your Community, Your Hospital

Healthy eating is a special challenge when you have diabetes, and our Helwig Health and Diabetes Center has many programs to help. One example: Camp Red Jacket, a free day camp where children with type 1 diabetes have fun and find answers to their questions about managing this serious disease.

If most days leave you feeling like the little engine that couldn’t, you’re not alone. Millions of Americans regularly fight fatigue. Although your midday slumps can have much to do with stress or lack of sleep, experts agree that poor diet is the primary cause of low energy in otherwise healthy people.

To get your steam back, try making a few adjustments to your daily diet. “The trick is to eat nutritionally rich meals and snacks in the right amounts at the right times,” says registered dietitian Judy Holaska of Lehigh Valley Hospital and Health Network. Here’s how:

First, “know thyself.” Keep a food diary for one week to document your eating habits and spot problem areas. For example, do you skip breakfast or binge on sugary snacks after lunch?

Eat more often. Resist the temptation to skip meals, a habit that drains energy and sets you up for bingeing. “Always eat three meals a day, and include a snack midmorning, midafternoon and midevening,” Holaska says. “Never go more than four hours without giving your body some kind of fuel.” Just watch your portion size; overeating also can cause lethargy.

Rely on the right combo. For lasting energy, choose a nutrient-rich complex carbohydrate, a protein and a healthy fat at every meal. This combination is key because it causes slower digestion, which keeps you satisfied longer and stabilizes blood sugar levels. Good carbohydrate choices include fruits, vegetables, whole grains and beans. Protein-rich foods include eggs, dairy products, fish, poultry and meats. Healthy fats can be found in olive oil, nuts, peanut butter, avocados and fatty fish like salmon or tuna.

Eliminate energy-sappers, foods made with refined carbohydrates such as white flour and sugar. They enter your bloodstream quickly and cause spikes and plunges in blood glucose, which can make you feel sluggish later in the day.

Plan ahead. To forestall the 3 p.m. doughnut break, have healthy snacks on hand. Buy prepackaged fruit or mixed nuts, or chop your own fruit and vegetables and keep them in containers in the refrigerator ready to grab and go.

Can the coffee. Tiredness is a common sign of dehydration, and too much caffeine is often the culprit. “Caffeine is not a reliable energy source, and as a diuretic it can be dehydrating,” Holaska says. Sip water throughout the day instead of coffee or cola (which can also interfere with sound sleep).

Don’t bite off more than you can chew. To stay on track, start with a small change each week. Trade the candy bar for peanut butter and whole-wheat crackers, commit to eating a balanced breakfast, and drink a fruit smoothie instead of a cola midafternoon.

Want to Know More about the Eating Well for Life class or Choose the Perfect Snack? Click above. About how to fix a healthy breakfast or your personal food pyramid? Click on the links in the column on the right side of this page.

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