The dreaded 3pm slump. It's a thing. You know that flagging feeling when you automatically reach for a sugary snack or bevvie? Well, Remedy Nutritionist Jacqueline Alwill recently visited Channel Nine's Today show to talk through your food options for sustaining energy throughout the day. And it all starts with lunch!
Jacq's hot tips for lunch time and afternoon snackage:
Bananas are an excellent source of carbohydrates, potassium and vitamin B6 and super easy for quick 'grab and go' snack!
Oily fish contain omega-3 fatty acids which have been shown to reduce inflammation in the body which is a common cause of fatigue.
Sweet potatoes are high in fibre and complex carbs meaning your body digests sweet potatoes at a slower pace, providing you with a steady supply of energy.
Avocados are rich in healthy fats and fibre. The good fats in avos come from monounsaturated and polyunsaturated fatty acids and can be stored in the body and used for energy.
Coffee or caffeine is fine to consume if you need a burst of energy. Caffeine can quickly pass from your bloodstream to your brain and increases the production of epinephrine. This hormone stimulates the body and brain to make you feel alert and focused.
Green tea has all the benefits of caffeine but also L-theanine which delivers a smoother boost of energy. Green tea also contains high concentrations of powerful antioxidants that can help prevent oxidative stress and inflammation. Look for a drink like Remedy Good Energy that contains both green coffee bean extract and green tea if you want a boost of caffeine along with the added benefits of tea polyphenols and organic acids.
Oranges are famous for their high vitamin C content but also contain compounds that can provide protection from oxidative stress which can make you feel fatigued.
Wholegrains - just one cup of brown rice provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy.
Hummus - the combination of chickpeas, tahini, oil and lemon makes hummus a great source of energy with lots of complex carbs, fibre and healthy fats.These ingredients assist in slowing down the absorption of carbs, which helps avoid blood sugar spikes.
Edamame are chockful full of protein, carbs and fibre as well as vitamins and minerals including high levels of manganese and folic acid. Folic acid works with iron to promote energy and fight off fatigue, while manganese helps generate energy from the breakdown of carbs and protein.
Nuts and seeds including almonds, brazil nuts, cashews (AKA ABC) are a rich source of essential fatty acids, fibre and antioxidants. Together these nuts have all the essential amino acids required to build a complete protein. The combination of these micronutrients keeps appetite at bay and sustains energy for longer periods. Go for a handful of mixed raw nuts and seeds as a nutrient rich snack.
So make sure you try and incorporate a few of these foods and bevvies into your diet and you'll be well on your way to sustaining good energy throughout the day!