Have regular meals
To make sure you have enough energy to last the day, it’s important you don’t skip meals. Skipping meals can make you feel extra tired and low on energy. Try to consume regular meals and snacks throughout the day. This will help optimise your energy levels and prevent you from becoming over-hungry, which often leads to snacking on ‘quick fix’, high sugar snack foods.
Eat healthy meals and snacks regularly
If you are feeling low on energy, sweet snacks like biscuits, chocolates and lollies tend to be loaded with sugar and often very little nutritional benefit. While these might make you feel good in the short term, they can often quickly leave you feeling tired and in a ‘sugar slump’.
Healthy alternatives are a better option and can help boost your energy levels. Some examples include:
- Chopped fresh fruit or tinned fruit in 100% natural juice
- A small tub of low fat yoghurt or mixed with a handful of nuts
- A slice of wholegrain toast with honey and ricotta
- Fruit smoothie with fruit, low fat yoghurt and skim milk
- A slice of fruit loaf with margarine
- Celery or carrot sticks with low fat hummus or low fat cottage cheese
- Rice cakes with avocado, tomato and tinned tuna or salmon
- Sushi roll – try to select brown rice options where possible for added fibre
Keep well hydrated
Mental fatigue is often made worse by being dehydrated. Remember to drink plenty of fluids, water is the best choice. Sipping water gradually throughout the day and taking a drink bottle with you when you’re out of the house can be a great way of ensuring your fluid intake is adequate. Water should be a substitute for sweet beverages such as soft drinks, fruit juice which contain additional sugar and calories you don’t need and which can easily contribute to weight gain.
Watch your caffeine amount
Remember that if you are breastfeeding, you should monitor your caffeine intake. Most new mothers can consume moderate amounts of caffeine (e.g. 1 – 2 cups of coffee per day) without affecting their babies but it can be a good idea to limit caffeine consumption as this can make it difficult to sleep even when you feel tired or fatigued.