Fighting Fatigue with Smart Food ChoicesNutrition | March 14, 2019
If you want to get anything done, you’ll need energy to do it but fatigue can stand in between you and your goals. Do you suffer from fatigue? It could have something to do with your diet. Everything we eat gets broken down and transformed into the molecules we need to live. Proteins, carbohydrates and fats all play a vital role in creating the energy it takes to get the job done. If you’re experiencing a serious lack of energy lately, here are some smart food choices you can make to beat that fatigue and attack the day!
While you may think eating healthy means avoiding calories, that’s not the case if you’re looking to fight fatigue. Calories give us the energy we need throughout the day, so there’s no need to be afraid of them. Of course, there’s more to this equation than just calories alone; if your goal is healthy calorie consumption, you’ll need to select foods that are both calorie and nutrient dense. Doughnuts and candy are high in calories but they’re not nutrient dense. Instead, try foods like nuts, beans and avocados for a snack that’s packed with energy and healthy nutrients. For best results, select unsalted nuts and beans so you can get the calories you need without taking in excess sodium.
Carbohydrates are another molecule that has gotten a bad rap in the health food community. Making the right carbohydrate selection can actually provide a huge benefit to your energy level. Instead of picking highly processed carbohydrates like white bread and refined sugar, go for whole grain alternatives. Whole grain breads, pastas and snack foods can give you energy that lasts throughout the day (without the “sugar crash” you get with simple carbs) and they give you the additional benefit of providing necessary fiber in your diet.
Protein is a complex molecule and is important in maintaining healthy cells throughout the body. If you want to get your protein without taking in too much saturated fat, try picking lean proteins like chicken and fish. These will give you long lasting energy that can also help you build lean muscle as you work. In addition, fish like salmon and tuna are an excellent source of omega-3 fatty acids, which have been proven to be beneficial for your heart health.
If you’re feeling a bit sluggish lately, American Senior Communities would like to encourage you to try making healthy food choices. Not only can eating nutrient-dense foods, complex carbohydrates and lean proteins give you more energy that lasts longer, it can also help prevent obesity, which is a major contributor to feeling fatigued. With all your newfound energy, there’s no telling what amazing things you’ll accomplish, so start thinking about some diet changes that can help you feel more vigorous. The foods listed above are a good start, but do some research and talk to your doctor if you’d like to know more. Good luck, and don’t forget to check back with the American Senior Communities blog for more tips on good nutrition and everything else related to senior living!