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Eat a power-packed breakfast: After 10-12 hours without food, it’s
important to eat a healthy breakfast to kick-start your body into gear
for the day. It will help you to think clearer and eat healthier for the
rest of the day. Research has also shown that breakfast eaters have
higher intakes of important nutrients like fibre, calcium and vitamins
and minerals, compared to non-breakfast eaters. Those who eat breakfast
are also more likely to have healthier body weights.
• The ideal breakfast should contain
wholegrain carbohydrates (i.e. cereal, porridge, or wholegrain toast);
protein foods or reduced-fat dairy products (i.e. eggs, yoghurt, milk);
fruit and/or vegetables (fresh fruit, fruit canned in juice, grilled
mushrooms or tomatoes).
• Sustaining snacks: If you are hungry
inbetween meals, have a small snack to keep you going. This will ensure
your brain gets a constant supply of carbohydrates for energy. This may
be a piece of fresh fruit, yoghurt, a handful or unsalted
nuts/seeds/dried fruit, wholegrain crackers topped with sliced avocado
and tomato.
• The right lunch: Eating a lunch filled
with low-GI carbohydrates, some lean protein and plenty of vegetables
will help to get you through the afternoon without needing a nap. If you
are always looking for something else after lunch, try having a piece
of fresh fruit. It’s sweet, juicy and will signify the end of the meal
to your brain.
• Water: Not drinking enough water or
fluid can make people feel drowsy and lethargic. Dehydration is also
often mistaken for hunger, so make sure you get enough fluid, especially
water throughout the day. If you find water too bland, try a dash of
freshly squeezed lemon juice for some zing!
• Take fresh air: Sometimes, there is no
better solution to tiredness than a quick walk outside. Try a 10-15
power walk in the sunshine and fresh air to blow away that fatigue.
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