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An improved diet, for a more improved you

18th March 2020

Nutrition and Hydration Week logo


Hydration and Nutrition Week is currently running until the 22nd of March which aims to highlight the benefits of a healthy and nutritious lifestyle.  

Do you struggle to have the energy for everyday life? Many people struggle to find the time to have a nutritious and balanced diet while also juggling the responsibilities of work, family and general life - impacting those important factors, such as sleep and mood. 

So, for this global event we’ve collated the key nutrients that will revitalise your body with round-the-clock energy. 

Vital vitamins for sustained energy 

High-fibre cereals, whole-grain breads and pastas, dried beans, and starchy vegetables are key foods for prolonged energy as they digest slowly. These types of foods are called complex carbohydrates which contain fibre, help to stabilise blood sugar levels, making the pancreas produce less insulin. This leaves your body feeling less hungry, as well as more energised. 

A main food product when it comes to energy is protein (turkey, chicken, and fish), legumes (lentils and beans), and monounsaturated and polyunsaturated fats (avocados, seeds, nuts, and certain oils).  

A large amount of fluids are also needed to retain energy. Most importantly water, which is needed for digestion, absorption, and for nutritional value. Its advised that the average person should try to drink 6 – 8-ounce glasses of water each day. 

Foods to avoid 

Another type of carbs, ‘simple carbs’ – should be restricted. This involves candy and sugary drinks, that are broken down quickly, enabling a short burst of energy but resulting in a slump later. 

If you can, try and avoid alcohol and caffeine. As well as being a depressant, alcohol can also decrease your energy levels and caffeine enables a short rush of energy followed by a crash. 

Planning your meals right  

Three meals a day with three snacks is the recommended way to eat daily according to dietitians. It’s also advised that you should try and consume food every few hours to stop you from overeating caused by starvation.   

Try and incorporate a food from each food group into your diet, despite how hectic your life gets – your body will thank you later.