7 Tips To Help You Have More Energy All Day

April 21, 2021

Are you the type of person who wakes up tired, has droopy eyes in the afternoon, is unable to find the motivation to move after a day’s work, and even possibly gets angry easily?

We’re about to give you 7 helpful tips so that you can have more energy all throughout the day!

1. Start the day off on the right foot with a balanced breakfast

To help you fuel up in the morning, a good breakfast should contain these 3 elements:

  • Whole grains: brown bread, oatmeal, buckwheat pancakes, homemade waffles made from whole wheat flour…
  • A good source of protein: eggs, Greek yogurt, nuts and seeds or their butters, cheese, soy drink, silken tofu…
  • Fresh or frozen fruits or vegetables.

If you are someone who is not hungry when you wake up, don’t force yourself to eat. However, prepare yourself a good breakfast that you can bring to work and eat when you begin to feel hungry.

Don’t hesitate to vary your breakfast choices with sweet and also salty options! Here are some balanced ideas for your rushed mornings:

My tip: I prepare my breakfast the night before, so I feel less rushed in the morning.

2. Spread out your energy sources throughout the day

Avoid energy drops and cravings during the day by filling up with nutrients at every meal. In order to do so, plan for 3 meals and snacks as needed.

Just like breakfast, your lunch and dinner should follow the guidelines of a balanced plate. To do this make sure you create a plate that follows this rule of thumb:

  • half of your plate has a variety of different colored vegetables
  • a quarter of your plate has an animal or vegetable source of protein (legumes, tofu, poultry, eggs, fish, seafood, meat)
  • and the last quarter (yes you read it right, just 1/4) has whole grain cereals (whole wheat couscous, brown rice, barley, quinoa, buckwheat, millet, brown bread…)

Avoid overly heavy meals that make you feel too full and want to sleep afterwards. Also be careful with desserts as they are often too fatty and sweet. Prioritize homemade desserts or more nutritious options such as natural yogurt with a few berries or a fruit compote with nuts.

If you feel a bit hungry between meals, don’t ignore it. Have an optimal snack of protein, fiber and carbohydrates on hand to help you refuel until your next meal.

If you need help or inspiration to balance your meals, our meal plans are available to guide and accompany you.

3. Avoid snacking in the evening

If you eat balanced meals and opt for healthy snacks when you feel hungry between your main meals, you should not need to snack in the evening. People who snack in the evening tend to eat foods with more fat and sugar. This is neither good for your sleep nor for your health. In addition, this could impact your hunger the next morning and thus your morning energy levels.

If you tend to snack it might be interesting to understand the reasons why you open your cupboards and eat. Are you really hungry, or maybe are you bored, do you feel you need a reward…? Did you listen to your hunger signals during the day? Did you eat balanced meals? Are you sure? Have you had enough to drink?

If you need help, our dietitians will be happy to support you.

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Jennifer Morzier
Jennifer is a Registered Dietitian graduated from the University of Montreal in December 2018 and is a member of the Ordre professionnel des diététistes du Québec (OPDQ). She believes that the quality of our food choices has a direct impact on our health and energy level. Her goal? To help people improve the quality of what they put in their plates, for their better well-being and greater pleasure.

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