Don’t be tempted…
Sugary breakfast cereals are quick and easy when you’re short of time, but a processed cereal will send your blood sugar racing, leaving you ravenous by mid-morning. Swap sugar for fuel food and boost your body and brain by opting for unsalted nuts and seeds, with some sliced fruit such as a pear, plum or apple. This will recharge your batteries because you absorb natural sugars in fruit (fructose) more slowly than refined sugar and if you combine the fruit with some protein, such as natural yogurt, you’ll feel fuller for longer. Nuts and seeds supply valuable B vitamins and minerals, which help you convert the energy in your food into fuel for the body.
Skip skipping…
Eat little and often…
Fuel up frequently to keep your energy and blood sugar levels stable. Long gaps between meals and snacks mean you’re running on empty, susceptible to energy slumps and more likely to be tempted by sweet snacks and chocolate, as well as nibbling as you prepare the kids’ tea. Aim to eat every 3-4 hours and include protein and fibre, such as scrambled eggs with greens like spinach or asparagus for lunch, oatcakes and hummus as a mid-afternoon snack, and a chicken and veg stir-fry for dinner.
Fight the fatigue…
If you are a working dad and want to make your diet work hard for you, discover out top nutritional tips in our guide Working dad? Here’s how to start your day well.
Are you a working mum? Tell us your tips for staying energised when the going gets tough…
This article was last reviewed on 24th January 2019 by nutritionist (MBANT) Kerry Torrens.
Kerry Torrens is a qualified nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
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