Tips to Stay Energetic and Regulate Appetite

Your body wakes up hungry and in need of energy. Having breakfast enables you to obtain that energy. You’ll have more vitality and stay vigorous all day after a good breakfast. Healthy breakfast choices:

- White cheese, olives, whole wheat bread, tea, coffee, milk or fruit juice
- Low-fat milk or a cup of fruit juice and breakfast cereal, preferably something high in fiber but low in sugar, fat and salt
- Boiled eggs or an omelet, cheese, whole wheat bread and tea, coffee or freshly squeezed fruit juice
- Low-fat milk and oats with fresh or dried fruits

Try to make sure that each day you have three main meals and snacks when you get hungry. Healthy snack suggestions:

- Fresh, dried or frozen fruit
- Yogurt or milk
- Milk desserts such as rice or milk pudding
- Milk and breakfast cereal

Iron helps build hemoglobin in the blood. Hemoglobin is found in red blood cells and carries oxygen around the body. Insufficient dietary iron causes hemoglobin levels to drop, leading to anemia, resulting in feelings of weakness or fatigue. Choose foods high in iron to increase the amount of this mineral you get from meals and snacks:

- Red meat such as beef or lamb
- Whole grain bread
- Green vegetables such as zucchini, green beans, broccoli and lettuce
- Dried fruits such as dried apricots and raisins
- Nuts such as hazelnuts, walnuts and almonds
- Legumes such as beans, lentils and chickpeas

The body loses fluid easier than you might think. When you are thirsty, it means your body is already dehydrated. To prevent fluid loss in the body, aim for six to eight cups of liquids over the course of the day. Try to drink more in hot weather or when playing sport.

To increase fluid levels, choose:

- Water
- Mineral Water
- Semi-skimmed milk
- Kefir or ayran
- Soup
- Freshly squeezed fruit juice


When your body loses fluids as a result of playing sport, your performance can drop and tiredness may set in. In order to prevent this, remember to drink lots before, during and after doing physical activity. It’s not necessary to drink sports or energy drinks while playing sport or exercising. Water and freshly squeezed fruit juices help replace lost fluids in your body and give you energy.

enerji düzeyi
Kaynak: İngiliz Beslenme Vakfı Reference:
British Nutrition Foundation



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