Eating Habits

U must need enough energy whols the day to do your work better. Right?.. To maintain your energy levels, your body breaks down the food you eat into glucose (blood sugar) – the body’s main fuel, and sends a steady stream of it to your cells. To feel energized throughout the day, your blood-glucose levels should stay within a certain range. If your blood glucose drops too low –which can happen if you go too long without eating. If you eat the wrong kinds of foods, your blood glucose can spike and drop, eventually causing the same symptoms of food poisoning. With this in mind, here’s how to eat for all-day energy and keep your blood-glucose level stable.

1.Don’t skip meals

Not eating meals is one of the fastest ways to low blood sugar. If you skip breakfast, your ability to concentrate will suffer all morning. Skip lunch, and by 3pm your energy level and concentration will crash. The reason: your brain needs glucose to function. To keep your blood glucose from dipping, and zapping your physical and mental energy, eat three (3) meals or six (6) smaller meals a day and don’t go more than four (4) hours without eating something.

2.Balance meals

Make sure your meals include a mix of complex carbohydrates – such as grain products, fresh vegetables and fruit, beans, lentils and other legumes, protein and some fat. At breakfast, have waffles topped with fresh fruit and a cup of low fat or nonfat yogurt (a mix of protein, carbohydrate and fat). At lunch, have a ham and cheese sandwich on whole-grain bread (this provides protein, fat and carbohydrate) and a piece of fruit (this is mostly carbohydrates). A combination of carbohydrates, protein and fat helps moderate blood-glucose absorption so you blood sugar rises gradually. On the other hand, if you eat only carbohydrates, such as fruit alone, you blood-glucose level will rise and drop quickly, leaving you hungry and low on energy within an hour or two after you eat. Likewise, if you only eat protein, you’ll get calories, but they won’t kick in fast enough to make you feel energized when you need it.

3.Snack smart

During all the day, eat snacks that mix carbohydrates, Protein and fat. Good energy-sustaining snacks include low-fat with fruit, cheese And crackers, an apple with peanut butter, and low fat cookies, such as ginger snaps and a glass of skim milk. If you experience an energy low that makes you feel shaky or keeps you from focusing on your work, go for a carbohydrate-rich Snack, such as a whole-grain breakfast bar or a glass of fruit juice. Doing so will raise your blood-glucose levels quickly. Either way, be sure to keep you snack light to avoid weight gain.