We’ve always been told that five a day keeps the doctor away. Now this doesn’t quite have the same ring to it, but hear us out. A balanced, nutritious and hydrated diet keeps your energy high and the sugar crashes at bay.

If you find yourself feeling sluggish throughout the work day, unable to concentrate or focus on important tasks, you may not be managing your energy properly. A key factor in improving this is looking at what you’re putting in your body.

It’s more than just eating fruit and vegetables. It’s about understanding the nutritional benefits of what you’re putting in your body and how you use it to optimise your energy levels throughout the entire day.

1. Start Your Day with a Balanced Breakfast

We’ve all heard that breakfast is the most important meal of the day and it has this reputation for good reason. It breaks a period of fasting (as the name so cleverly suggests) and provides your body with a supply of glucose to make you alert and ready for the day.

As it’s your first meal of the day, ensuring you enjoy a breakfast filled with goodness will help you start your day off in the very best way. Try and include protein, fibre and healthy fats to boost your energy levels, keep you full for longer and prevent mid-morning crashes.

If you’re looking for some new food inspiration, consider introducing oatmeal, eggs, berries and other fruits, greek yogurt or nuts to your morning breakfast.

2. Stay Hydrated for Optimal Energy

Hydration is not only crucial for improving your energy levels but also for your overall mental and physical health, according to Healthline. Consistency in drinking water can prevent headaches and improve mood, memory and overall brain performance. It can also aid with weight loss thanks to its ability to boost your metabolism.

Experts recommend that men should drink around 2.6 litres a day and women 2.1 litres. Drink more if you’re doing exercise or are outside in hot temperatures to minimise the risk of dehydration.

3. Choose Complex Carbohydrates Over Simple Sugars

Complex carbs are digested slower than simple sugars which helps you maintain stable energy levels throughout the day. This slow release minimises the up-and-down energy cycles which often result in feelings of fatigue and irritability.

They also pack in more nutrients and keep you fuller for longer. To introduce more of these foods into your diet, start with a portion of fibre-rich fruits and vegetables, whole grains and beans.

4. Add Protein to Every Meal

Protein keeps you full and gives you energy by stabilising blood sugar levels, supporting muscle repair and slowing the digestion of carbohydrates. You should aim to make it the main component of most meals.

Planning your meals around a protein, such as chicken, tuna, edamame, nuts, eggs, cottage cheese, lentils and beans is an easy way to implement this change.

5. Snack Smart to Avoid Slumps

It’s normal to get peckish when you’re sitting at your desk or in and out of meetings all day. Choosing the right snacks can give you a much-needed energy boost to see you through to lunchtime or the end of the day. Whilst the chocolate bar might look tempting, choosing nutrient-rich snacks instead will help you maintain your energy across the day and won’t result in a productivity-killing sugar crash.

Some easy, on-the-go snacks you could try include bananas, yogurt, oatmeal, nuts and seeds. If you can’t resist the chocolate temptation, opt for a dark option over milk or white varieties.

Your snacks are a good way to add some antioxidants to your diet too. Whole foods like wholegrains and fruit have added benefits like helping prevent vision loss and heart disease.

6. Limit Caffeine and Sugar Intake

Caffeine and sugar provide an almost instantaneous energy boost by stimulating the nervous system and increasing blood sugar levels. However, this effect is short-lived and is often followed by a crash.

Like most things, caffeine and sugar are okay when enjoyed in moderation, but relying on them or consuming them too close to bedtime can have a detrimental impact on your overall energy levels.

7. Focus on Iron-Rich Foods

Your body relies on iron to produce hemoglobin, the protein molecule in red blood cells that carries oxygen around your body. If your iron levels are low, your cells don’t get this all-important oxygen which can leave you feeling lethargic.

Meat, poultry and seafood are all high in iron and great additions to your diet. As a vegetarian, these minerals can be found in foods including nuts and seeds, dried fruit, tofu, spinach and broccoli.

8. Get Enough Vitamins B and D

B vitamins, particularly B12 and B6, help convert food into energy by supporting metabolism and red blood cell production. Vitamin D impacts bone health with low levels of both being linked to tiredness and weak muscles.

Lean meats, eggs, dairy, fish, mushrooms and fortified cereals can all boost these vitamin levels. You could also consider introducing some supplements into your routine if your food intake food is insufficient.

How’s Your Energy?

There’s lots more that goes into energy management than what you eat, but it’s something you can control and a great place to start.

At Priority Management, we know how important it is to maintain your energy levels throughout the day. You can’t always avoid meetings during a mid-afternoon sugar crash, or rely on caffeine to help you produce your best work. We’re your trusted leaders in workspace solutions and have many more tips and tricks up our sleeves to help you master your energy once and for all.

Get in touch with our team today to learn more. We will help you take control of your time and energy.