Sample a group of adults asking them to list three things keeping them from getting everything they want to get done in a day and most likely ‘lack of energy’ will be on that list.

Our lives have become a blur of busyness leaving us full of stress, lacking time for exercise or eating healthy.  Add to this list the pressure we feel to keep up with social media and any one of us will have our energy levels reach an all-time low.

One way to give your energy level a much needed boost is by making some subtle changes to your dietary habits.  When you do so, it can give you that spark of fuel to maximize stamina staying power.  Here’s how:

·         Eat frequently

Our bodies are designed to eat about every three to four hours during the day.  People who choose to skip meals or who only eat one or two meals a day, will not be providing their body with the calories and nutrients they need for feeling more energized.  Our body is like a fine-tuned machine needing fuel in the form of food necessary to increase metabolism, support muscle mass and prevent hunger leading to poor food choices.

Frequent eating - three meals with two to three snacks - keeps you focused and feeling better over the course of the day.

·         Eat balanced meals

The MyPlate guide is one of the simplest and best methods of teaching all of us of what a balanced meal looks like.  A balanced plate includes most if not all food groups when you sit down to a meal – whole grains, lean protein, fiber-rich fruits and vegetables, fat-free or low-fat dairy and healthy fats.  This combination is crucial for giving you sustained energy.

·         Eat just enough but not too much

Many of us underestimate how much food we eat.  We fill our plates full of food eating every last bite past the point of fullness.  If you are able to go longer than 4 or 5 hours without feeling hungry, you are probably eating too much.  Use a hunger/fullness scale to help you gauge your hunger – on a scale of 0 to 10 (0 is starving and 10 is uncomfortably stuffed), eat only to a level 5 or 6 or where you feel comfortable or to just a very slight feeling of fullness.

When we overeat frequently, not only does it put us at risk of gaining weight but it also makes us feel sluggish and without energy.

·         Use snacks wisely

Snacks are important but make smart choices.  A good combination is a snack with both protein and carbohydrates rich in fiber giving you prolonged energy to help you push through the day.  Smart snack ideas include an apple with nuts, carrots and string cheese or Greek yogurt and berries.  Keep the amounts small and allow at least a couple of hours before the next meal.

·         Skip sugary foods

We have the notion that consuming a sugary food or beverage will do the trick of kick starting our vim and vigor, when in reality, it briefly gives us a get-up-and-go mentality but one that quickly causes us to crash and burn.

Keep your distance from soda, sugary coffee and energy drinks and opt instead for water, fat-free or low-fat milk, low-calorie flavored water or unsweetened tea for a healthier way of expanding energy.