Banish the blahs! Five food tips for all-day energy at work

Ken Dallafior

| 2 min read

It’s 2 p.m. and your energy is plummeting faster than Wile E. Coyote after he steps off yet another cliff. You need a pick-me-up, but you’ve reached your limit on coffee and recent government reports have made you leery about energy drinks.
We’ve all been there. So what’s the best cure for the afternoon doldrums? Or, better yet, how do you prevent them from zapping your energy?
Kim Stinson-Burt, a dietitian at Nutritionally Your Best, recommends in the Huffington Post that, “Eating breakfast regularly and snacking regularly throughout the day, as well as drinking lots of water, can keep energy levels high”.
Here are five food tips for you to try before and during the day to beat the blahs.
Balance Your Breakfast. Instead of having just dry cereal or yogurt, add some high antioxidant fruit, a good fat like nuts or seeds and raw or toasted oats. Try some warm quinoa with raisins, almonds and cinnamon. This highly nutritious grain will keep you full and energized until lunch.
Nibble on Nuts. These snacks are high in energy boosting B and E vitamins and potassium, which your body needs to avoid fatigue, muscle cramping and dehydration. Nuts are best in their raw form, preferably unroasted. Eating more nuts is great alternative to junk food, which will make you more tired.
Mercado Municipal de São Paulo
Iron Up. Low levels of iron can deplete your energy, and nearly 10 percent of women between the ages of 20 and 49 are iron-deficient. Great plant sources of iron include beans, lentils, spinach and sesame seeds; eating these with vitamin C-rich foods can boost iron absorption.
Eat Well, Eat Often. Before you feel run down, have a healthy snack. Dietician Grace Derocha recommends pairing together two of the following snack foods to keep you going during a busy day.
  • Hard-boiled egg
low fat cheese
  • A wide variety of fruits (apples, berries, tomatoes, etc.)
  • Low-fat cheese
  • Cereal bar with protein and fiber (watch the calories and fat)
  • Vegetables with hummus
  • Nuts
  • Greek yogurt
Photo credit (top to bottom): A Healthier Michigan via Flickr (feature), A Healthier Michigan via FlickrFernando Stankuns, A Healthier Michigan via Flickr

A Healthier Michigan is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association.
No Personal Healthcare Advice or Other Advice
This Web site provides general educational information on health-related issues and provides access to health-related resources for the convenience of our users. This site and its health-related information and resources are not a substitute for professional medical advice or for the care that patients receive from their physicians or other health care providers.
This site and its health-related information resources are not meant to be the practice of medicine, the practice of nursing, or to carry out any professional health care advice or service in the state where you live. Nothing in this Web site is to be used for medical or nursing diagnosis or professional treatment.
Always seek the advice of your physician or other licensed health care provider. Always consult your health care provider before beginning any new treatment, or if you have any questions regarding a health condition. You should not disregard medical advice, or delay seeking medical advice, because of something you read in this site.