Diet Diva
Diet Diva

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

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Boost Energy All Day at the Office

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Do you tend to have energy slumps throughout the day? Not sure how to fuel up? We get stuck in meetings, on conference calls, or working hard at our desks all day long. Often we get so busy we forget to eat -- that’s when energy drains and we find ourselves reaching for energy drinks and sugary snacks. We all know those treats can be the end of our weight loss goals especially if that’s the first thing we have put in to our mouths after not eating for a good 5 or 6 hours.

Instead of eating reactively, follow these tips on how to stay slim at the office while also keeping your brain sharp and body energized. Watch my recent clip on The Daily Buzz national TV show on this very subject!

• Eat Breakfast: You know what they say -- breakfast is the most important meal of the day. Eating  breakfast within 1 hour of waking up in the morning will boost energy and prevent you from over eating later. Try to avoid refined, white carbohydrates and reach for more whole grain cereals and breads, whole fruit, and dairy products. These great items are rich in fiber, which will help to keep you full longer and provide long-lasting energy. Sneak in fiber by subbing whole wheat flour and flax meal for white flour. King Arthur as you covered with some amazing recipes like these Zucchini and Carrot Muffins.

• Add protein: Protein helps to increase satiety and fullness while slowing the release of blood sugar. When you pair protein with carbohydrates, it helps to make those meals last longer so your energy will be sustained during your morning meetings. Some of my favorite things to eat that contain both carbohydrates and protein are Greek yogurt, turkey sandwiches, bananas and peanut butter, egg and low fat cheese bagel thins, trail mix, and granola bars with at least 7-8 gm of protein.

• Eat Light and Eat Often: I’m a big believer in this principle and live by it daily. The key to all day energy is having small, frequent meals and snacks. Being prepared will prevent you from over eating or eating reactively when you need to be focused on the project at hand. One of my go-to snacks is Tribe hummus with either veggies or whole wheat pita. It’s all natural and has fiber and protein to keep me going. Another fave? Nature’s natural energy bar: the banana! Full of potassium, fiber, B- vitamins, and carbs for lasting energy. Check out Dole’s website for excellent banana recipes!

• Go for energy balancing meals: Filling at least half your plate with fruits and veggies, one quarter with a lean protein, and the last bit with a whole grain starch will help you to balance out your portion sizes. Be in control of what you are putting into your body. Even quick frozen meals will work in a pinch. Some of my favorites are Healthy Choice, Amy’s, or Kashi meals.

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Tags: Healthy Eating , 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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