8 ways you can eat to fight fatigue

Think crayons
When selecting your foods, try to make your plate look as colourful as a pack of Crayola markers. Nature is very wise and has made our healthiest food -- loaded with nutrients and vitamins -- bright and beautiful. Tomatoes, blueberries, raspberries, broccoli, sweet potatoes, carrots, oranges and spinach are just a few of the nutritional superstars that will leave you feeling full of life.

Choose iron-rich foods
We need iron to produce hemoglobin, the main component of red blood cells. Hemoglobin acts by transporting oxygen to cells in your body, where it is used to produce energy. If your iron stores are low (called iron-deficiency anemia), your red blood cells can't supply as much oxygen to the cells, resulting in poor energy. There are two sources of iron in food:

• Heme: The most absorbable form of iron. Found in red meat, organ meats and eggs.
• Non-heme: A less absorbable form of iron. Found in iron-enriched cereal, dark green leafy vegetables, beans, nuts, seeds and some dried fruit. To increase the absorption of non-heme iron, eat with vitamin C-rich foods; add strawberries to cereal or have it with an orange.

In addition to "what" you eat, the "how" you eat is also important to keeping your energy up. For starters, try to avoid overeating yourself into a food coma. Instead, make your meals last a minimum of 20 minutes. It takes this long for your stomach receptors to register a "full" signal to your brain. By taking your time while you are eating meals, you will eat until you are sufficiently satiated -- not stuffed!

In addition, try to make lunch a larger meal than dinner. Avoid eating large carbohydrate-dense meals such as toast or a plate of pasta right before bed. Eat dinner earlier and have a mix of veggies and a protein such as chicken or fish with some healthy fats such as olive oil or crushed walnuts.

In a nutshell
Food and water intake is intimately related to energy levels. By following the simple "what" and "how" tips outlined above, you will quickly find that extra energy surge you were looking for throughout your day!

Read more:
• 10 simple ways to get more energy
• Recipe: Oatmeal energy bars
• 5 secrets of high-energy women
• Healthy weight loss guide: Diet, nutrition and exercise tips

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