For International Women’s Day next week, MyFitnessPal wants to empower women around the world to improve their health. In March 2022, we conducted a consumer survey on the state of women’s health around the world. The results showed that more than half of the women surveyed are extremely or very concerned about their diet in relation to energy, mood and sleep.
74% of women are worried about not getting the nutrients they need from food.
78% of women say that the type of food they eat affects their energy level.
In addition, our survey showed that the #1 health concern among women today is mental health, followed by energy, weight, body image, and mood. That’s why we created the Eating for Impact plan, to help our members improve their focus, mood, energy, and sleep.
Because food is fuel for your body. What you eat – and when – can have a direct impact on your energy levels.
If you’re feeling very sluggish or want to stabilize the ups and downs that hit you throughout the day, try these energy-boosting tips.
- START YOUR DAY WITH A BALANCED BREAKFAST
Breakfast isn’t for everyone, but having a well-balanced breakfast in the morning can help kickstart your day and keep you satisfied until lunch. For long-lasting energy, start your day with whole-grain bread or a protein-based wrap, such as eggs or tofu, along with a healthy fat, such as an avocado. It’s the perfect recipe for rising and shining!
- CHOOSE COMPLEX CARBOHYDRATES TO AVOID A SLUMP
Carbohydrates are your body’s main source of energy. That’s why it’s important to eat enough carbs throughout the day to keep your energy levels up. But it’s also important to eat the right kind of carbs. Part of your energy levels are dictated by your blood sugar levels. Complex carbohydrates are made up of many sugars combined together that take longer to break down, providing longer-lasting energy. Simple carbs, on the other hand, break down quickly, producing an initial sugar spike, followed by a crash that puts a strain on your energy levels. To maintain a steady flow of energy, choose complex carbohydrates such as whole grains, fruits, unsweetened dairy products (such as yogurt), legumes, and nuts.
- OPT FOR LOW-SUGAR ALTERNATIVES
Foods and drinks that are high in sugar, such as sweets and sodas, also often lead to an energy slump and early hunger. If you’re struggling with energy throughout the day, check the foods you’ve eaten each day. Look for sources of added sugar and replace them with something that better supports your energy. For example, swap your soda for naturally flavored sparkling water, or snack on some fruit instead of a sugary muffin. You should feel the difference!
- EAT ENOUGH PROTEIN
Protein isn’t your body’s main source of energy, but it’s still important for preventing fatigue. This is because protein can slow down the absorption of carbohydrates, so it prevents blood sugar spikes and crashes. Protein also has many functions in the body: it makes up the enzymes used in metabolism and is used to repair tissues, both of which are important for maintaining energy. If you’re low on protein, these processes are slowed down, which could explain why you feel run down. Try to get at least 1g of protein per kg of body weight for increased endurance.
- FILL UP ON HEALTHY FATS
Still feeling fatigued? Try adding more healthy fats to your diet: think avocados, nuts, olive oil, or hummus. Often, women don’t eat enough fat due to the long-standing advice to follow a low-fat diet for health and weight loss. But healthy sources of fat can actually be energizing and good for the heart. Like protein, they provide a sustained release of energy over a longer period of time than carbohydrates. Guac on!
- RESTART WITH LIGHT SNACKS
Snacking smart throughout the day can boost your energy if you’re struggling. The secret is in the selection. Try mixing two types of foods that provide energizing benefits, such as fruits and nuts, cheese and vegetables, or fruits and yogurt. Can you perceive a pattern here? Fruits and vegetables provide vitamins, minerals, and carbohydrates and are paired with protein or fat to slow down digestion.
- EXPERIMENT WITH MEAL SIZE (AND FREQUENCY)
The size of the meal is very
