Have you ever
experienced a drain of energy in the afternoon? Do you feel a crash-and-burn
after lunch? Many factors can influence your energy level in the afternoon,
some more obvious than others: the quantity of sleep you had last night; what
time you woke up; physical activity earlier that day; and (try to guess… ) food!
Okay, this is a nutrition blog: that was an
easy one! With too little food consumed, you will run out of energy and feel
tired. How to find the balance? What is a healthy lunch that will give you
energy for the whole afternoon? Here are some tips for you:
Go low on fat.
Fatty foods take time to digest. Your digestive system needs blood to
be able breakdown the food. This process directs a large portion of blood (and
oxygen) to your digestive system muscles. Result: less oxygen is available for
the rest of your other muscles, organs and brain, making you feel tired.
Give plenty of room for the rainbow.
Vegetables and fruits
are packed with vitamins, minerals and antioxidants. These nutrients and
compounds help you to stay healthy. Choose whole fruits and vegetables rather
than juices: they contain more nutrients and help you feel fuller longer.
Eat your carbs.
Potatoes, pasta, rice, quinoa, bread and
crackers: they all share a common nutrient -- carbohydrates. Carbs are the source
of fuel used by your brain and muscles. Limiting your intake of carbohydrates
would have detrimental effects on your level of energy. Keep your level of
energy high by including at least one source of high energy food (carbs) in
your lunch. Try to select those with high fiber content (i.e., whole grain bread
or pasta, quinoa, brown rice). They reduce the rate of absorption of
carbohydrate, making your energy level more evenly distributed over time.
Include a source of protein.
Whether your proteins come from chicken, meat,
fish, eggs, legumes (i.e., lentils, beans) or dairy (i.e., cheese or yogurt),
they all have an effect of satiety or satisfaction. This means your hunger will stay away longer.
Drink enough liquids.
Did you know that being dehydrated can impair
both physical and cognitive (brain) performance? Be sure to include a drink in your
lunch to stay hydrated. Water is a good option; and milk hydrates as well as
provides many essential nutrients, like calcium and vitamin D.
Take time to eat your meal.
Lunchtime isn’t just time to fuel up, it is
also time to relax. Wherever you are (school, home, work, restaurant, beach - hey,
it is still summer!) try to take at least 20 minutes to eat your meal. It is
the minimum time for your brain to receive the signal from your stomach saying
it is full. After a little rest, you
will have more energy for the afternoon!
Eat that healthy lunch to keep your energy level high in the afternoon!
Need new ideas…. check out this website:
WINforum.org!
Stay tuned for another Best Teen Diets blog!
By Genevieve Masson, RD (@nutgmasson)