Eating is one of the few pleasures of life. I am amazed at the number of eateries on the high street. From fast food chains to organic food restaurants. These shops are often packed depending on the time of day.
Recently I saw a sign at one of the food shop which reads:
This is so true. I have noticed that whenever I have a croissant for breakfast I become hungry quicker, the opposite is true when I have an egg.
The Energy giving food.
There are four food groups, these are
Fruit and vegetables
potatoes, bread, rice, pasta and other starchy foods
milk and dairy foods
beans, pulses, fish, eggs, meat and other non-dairy sources of protein
These food groups are there for a reason, but some keep us fuller for longer.
The British Dietetic Association recommends that for breakfast, we eat food which gives us energy, the healthier options are
Porridge with fruits, (a quick way to stack up your five a day), vegetable omelette, wholemeal toast, with a peanut butter spread or low fat spread,
Other breakfast alternatives are a high fibre snacks to eat on the run.
Reduce the quantity of fat, sugar and salt and increase your intake of fruit and vegetables.
This is because fruit and vegetables are a good source of vitamins, minerals and fibre, the essential nutrients which our body requires to function properly.
Try to incorporate at least five portions of a variety of fruit and veg into your daily diet. They can be fresh, frozen, tinned, dried or juiced.
Sugar steals your stamina.
In my previous post, Kids Diet I wrote about the health of our children and how we can take back control.
The sugar debate is a big one, research has shown that adults and children in the UK eat too much sugar.
Sugar is not only bad for your teeth, it can also be bad for your waistline. It gives you a rush of energy, but one that wears off quickly.
Cutting out all sugar is impossible, what is possible is to limit our sugar intake to natural sugar in fruits and vegetables. We don’t have to avoid these because they also contain beneficial vitamins necessary for our health.
However, it’s a good idea to cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolates.
Starchy food: Carbohydrates:
Potatoes, bread, cereals and pasta are Starchy foods – also called carbohydrates.
Carbohydrates is an important part of a healthy diet. They’re a good source of energy and the main source of a range of nutrients. As well as starch, they contain fibre, calcium, iron and B vitamins.
According to EATWELL, Starchy foods should make up just over a third of everything we eat and where possible we should choose wholegrain or wholemeal verities as they are slow releasing energy option.
Fluid is necessary to keep us hydrated.
In addition to the fluid we get from our foods, the government recommends 6-8 glasses daily. This includes all non-alcoholic drinks, but I generally stick to water or low fact milk as they are healthier options.
A glass of fresh fruit juice counts as part of our 1 a day, but are usually high in sugar, so do be carefully and reduce their consumption. It is recommended to consume no more than 150ml a day of fruit juices, this is a small glass.
For example, if you have 150ml of orange juice and 150ml smoothie in one day, you’ll have exceeded the recommendation by 150ml. Drink regularly and often to keep hydrated.
Incorporating these food into our daily meal will ensure that we are infuse with energy and zeal for the day, without the feeling fatigue and tired all the time.
Watch out for our next article: We will be talking about glycaemic index (GI). Get in touch with us and give us your energy giving tips of the day.