By Nutra Nutritionist Elle Hoile.

Think of your body like it’s a car; if you fill up your car with clean fuel, it will run better.

Fuelling the body with a clean diet ensures better overall health, and sustained energy throughout the day. Nevertheless, sustained energy levels are also influenced not only by dietary choices but also by various habits and lifestyle factors. Some of these include physical activity, stress management and sleep patterns.

Eating a Clean Diet

If you're constantly tired, making strategic changes to your diet can significantly impact your energy levels. It's important to understand how your body creates energy; it relies on the metabolism of macronutrients like carbohydrates, proteins, and fats. Optimal energy production involves eating nutrient-rich foods that release energy steadily. Include whole grains, lean proteins, and healthy fats like avocados. Incorporate colourful fruits and veggies for vitamins, especially vitamin C-rich options like oranges. Stay hydrated with plenty of water. Plan balanced meals, keep healthy snacks, and swap processed foods for nutrient-dense alternatives gradually. Consistency is key for sustained energy and overall well-being.

As delicious as processed foods are, they can have various effects on our health, and these effects are not favourable. Often, they are nutrient depleted, high in added sugars, sodium and unhealthy fats. This can lead to poor digestion and gut health, as they lack fibre, which is important for digestive health. The convenience and availability of processed foods may contribute to unhealthy eating habits, such as snacking on nutrient-poor options and choosing processed meals over fresh, whole foods.

Key vitamins and minerals for energy include:

• B vitamins
• Iron
• Magnesium
• Vitamin C
• Vitamin D
• Zinc
• Potassium
• Iodine
• Omega-3 Fatty Acids

To ensure a steady intake of these vitamins and minerals, especially in our busy lifestyles, incorporating Super Greens & Reds into your daily routine provides the essential nutrients your body needs to combat the challenges of a hectic schedule and supporting your energy levels throughout the day.

Favourite foods for energy:

• Whole grains (brown rice, quinoa)
• Lentils
• Eggs
• Avocados
• Green vegetables
• Bananas
• Chia seeds (omega-3 fats)
• Yoghurt

Left recipe: Gift To Gut Salad | Right recipe: Loaded Eggs On Toast

Sugar Levels

Sugar gives us a quick energy boost, which then leads to a subsequent energy crash. This can affect fatigue, weight, mood and all sorts of other complications. Ensuring your diet is made up of foods that release energy slowly will give you a more balanced, sustained energy throughout the day.

The glycemic load refers to how your entire meal composition affects your sugar levels. When your meal contains fats, protein and fibre they act like a sponge, slowing down sugar absorption. This helps prevent sudden spikes and surges in sugar levels, ultimately avoiding crashes and promoting a more stable energy level. Avoid discretionary foods and simple carbohydrates as they impact sugar levels due to their rapid conversion into glucose.

If you’re hankering for that afternoon snack, instead of reaching for those office cookies, opt for one of our powdered broths. They contain B vitamins and zinc, which are great for energy, helping you avoid that afternoon slump.