If you lack energy, any or all of the following factors may need to be adjusted in your diet.

1. Get into a straight-line-state with blood sugar.
To prevent highs and lows and swings in energy, plan to eat every 3-4 hours throughout the day. A pattern of 3 meals with regular snacks in between works well for most people.

2. Keep your fat intake reasonable.
This means not too much fat, but also, not too little. De-emphasize poor quality fats like hydrogenated fats and trans fats. Emphasize higher quality fats such as nut oils, olive and canola oil.

3. Stay well hydrated.
This can be achieved by drinking one glass of water with each meal and snack throughout the day.

4. Get enough key nutrients.
Our bodies require and use over 50 different nutrients each day. They are all important. Two really key nutrients to emphasize with respect to energy are iron and calcium.

5. Choose quality foods.
This means choose whole grains instead of refined grains, fresh or frozen produce instead of canned and perhaps even organic instead of regular foods.

6. Respect your body's natural hunger and fullness cues.
Practice tuning into when you are full versus stuffed. Even if you eat the right foods, if the portions are too large you can end up feeling tired and sluggish.

7. Realize that in addition to eating well, exercise, sleep, stress management, good relationships and many other factors need to be looked at when trying to establish a high energy level.

Sample 3-Day Energy Eating Plan
Use this menu as a guideline only. Remember that eating a wide variety of food is a healthy approach so avoid limiting yourself to these 3 examples only. Stay well hydrated by enjoying a glass of water with all meals and snacks. Desserts and treats can be added occasionally. When possible, make them high quality.  Fresh fruit salad, fruit crisps, grilled pineapple or banana, fruit kebobs, canned fruit, poached pears, fresh raspberries with yogurt or an ounce of dark chocolate are some examples of healthy dessert options.

Day 1
Breakfast: 1-2 poached eggs on a toasted whole grain English muffin, fruit salad of fresh berries and mango slices, latte made of low fat milk or soy milk
Lunch: Tuna salad melt on rye bread (canned tuna with celery and onions topped with light cheese), salad made of spinach, pomegranate and sunflower seeds with light vinaigrette dressing
Dinner: Baked chicken with rice pilaf made of brown rice, nuts and raisins served with fresh asparagus or brocolli and a salad, low fat milk or soy milk to drink
Snack Ideas: Low fat yogurt, 1/3 cup almonds, fresh berries or an orange

Day 2:
Breakfast: Steel cut oatmeal topped with low fat milk, walnuts, apples and cinnamon, a cup of tea to drink
Lunch: Homemade bean and barley soup, grainy bread with melted part skim cheese, 2 kiwi fruit
Dinner: Grilled salmon, roasted sweet potatoes and coleslaw made of cabbage, carrots and green onion with vinaigrette instead of creamy dressing
Snack Ideas: A low fat, high fibre granola bar, fresh sliced cantaloupe or raw red and green pepper strips with hummus for dip

Day 3:
Breakfast: A smoothie-to-go made of low fat yogurt, fresh or frozen berries and 100% real fruit juice served with a toasted whole grain bagel with natural peanut butter
Lunch: Wrap or pita filled with brown rice, beans and vegetables accompanied with fresh guacamole and salsa, yogurt and fruit of choice
Dinner: Turkey burger with fresh vegetables on a whole grain roll accompanied with a Greek salad of tomatoes, cucumbers, peppers, red onion, olives and feta
Snack Ideas: Light cottage cheese with pineapple chunks added, pita bread with hummus or guacamole dip, trail mix of nuts and dried fruit

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