Try following the Canada Food Guide, for an idea of how many servings of whole grains, fruit and vegetables you need to maintain your energy. And, Lynch warns, don't get lured by the quick fix.
Refined carbohydrates, like cookies and cake, might give you a "sugar high," but it won't have the lasting power of whole grains and other complex carbs. As for energy drinks, Lynch says, "Look at the ingredient list. What is in that drink to give you energy?" Often, the answer is sugar and caffeine, neither of which will provide more than a temporary boost.
"I call caffeine a drug," laughs Lynch. "Each person reacts to the drug differently." If you're depending on coffee or Red Bull to get you through the afternoon, why not try eating a heftier breakfast, like whole-grain toast with scrambled eggs and an orange? Nutrient-rich food take longer to digest, so you won't get the instant sugar high -- but you won't get the inevitable crash either.
Waiting too long between meals can result in a decrease in energy, says Lynch. We're all so busy it's hard to schedule regular meals. Even if you eat a good breakfast, you'll have burned the energy long before dinner rolls around. Be sure to have snacks on hand, preferably ones with staying power, such as multigrain crackers and cheese -- not a bag of Cheetos.
It doesn't take much. Try revamping your meals just slightly. Replace white bread with whole grain, fruit drinks with 100% fruit juice and add a little protein -- grilled chicken, cheese, sunflower seeds -- to your salad at lunchtime. Add the foods your body loves to burn, and your 3 p.m. slump may become a distant memory.
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