Eating for energy

When we talk about energy from food, most of the time we’re talking about sugar, because that’s what’s left when the body breaks down the carbs we eat.

For many of us, our day resembles a sugar rollercoaster ride, with steep increases followed by sharp drops.

One way to combat this is by eating foods that act as ‘sugar stabilisers’ and smooth out the rollercoaster ride. Examples of great sugar stabilisers include nuts and non-starchy vegetables, like spinach, broccoli and cauliflower; avocados, which contain good fats; and plenty of fibre, which helps keep blood sugar levels where they need to be.

Here are three Microsteps to try:

1. Add one sugar-stabilising food to your meal.

Adding some nuts or seeds, like slivered almonds or sesame seeds, will sustain your energy levels and help your feel less tempted to snack throughout the day.

2. Replace one high-sugar fruit with one lower in sugar.

Mangos, dates and grapes are high-sugar fruits, while berries, peaches, guavas and grapefruit are lower in sugar.

3. When you’re feeling like you’re in a food and movement slump, go outside.

The simple act of putting on your shoes and taking a five-minute walk outdoors can change your mindset, your cravings and your mood.

Keen to read more? See:

How to make your meals more mindful

Reframing your relationship with food

Shift your movement mindset by thinking outside the gym