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Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Balanced Meals for Optimal Energy

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Maintaining your energy isn’t just about sleeping well and exercising—it’s also about eating balanced meals! To get the most from your meals, include each food group, plan your meals in advance, and be mindful of your portion sizes for sustained energy.

The first thing to consider when preparing your meals is what to eat. In order to sustain your energy, have a well-rounded meal that includes something from each food group. This will provide a low glycemic meal with the nutrients that you need to live healthfully.

Always include grains on your plate.

Grains are an excellent source of glucose and energy, and provide fiber and essential nutrients to your diet. Eliminating grains from your diet decreases your energy as well as the total nutrients consumed.

Make half of your plate fruits and vegetables.

Having no fruits and vegetables in your diet decreases intake of important nutrients, which can make you more prone to sickness and disease. Fruits and veggies are an excellent source of glucose, fiber, and essential nutrients that aid in disease prevention and optimal energy.

Always have a protein-rich food at every meal

Protein creates sustainable energy and will help you stay full for a longer period of time. It is an excellent source of amino acids and other essential nutrients. Without adequate protein intake you may be prone to having a high glycemic diet, resulting in a higher risk of disease.

Be conscious of portion size when it comes to how much you are eating.  Too much food can cause you to feel sleepy and zap your energy.  Eat enough to keep you satisfied, but not stuffed or full.  Food should last about three to four hours and then you can have a snack or your next meal.

These guidelines can help you balance your meals for sustainable energy and weight loss or maintenance.  You’ll be full of energy in no time!

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Tags: Sports Nutrition

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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