by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist

If you are like most of us, starting and finishing the day with the same amount of energy can be a challenge. It can be easy to head straight into the kitchen to grab a muffin or reach for a chocolate bar. These choices, while tempting will not give you the sustained energy you need over a day. Here are some tricks to long-lasting energy:

Start Strong

Breakfast really is the most important meal of the day and is important for long-lasting energy. When you choose a breakfast that includes whole grains, lean protein and some veggies or fruit this combination will not only help you feel fuller for longer but give you sustained energy.

3 balanced breakfast ideas are:

•  100g sliced avocado, Safcol Salmon Pouches with Lemon and Dill in Springwater 100g and watercress with two slices of wholegrain toast.
•  Porridge topped with ½ cup cottage cheese, blueberries, walnuts, and cinnamon
•  Baked beans on two slices of wholegrains toast. Topped with 40g shredded cheddar cheese and a side of baked mushrooms, tomato and sauteed spinach.

Balance is the key

A balanced plate means:

• A quarter being a lean protein source like lean meat, seafood like Safcol Seafood, low-fat cheese, or yoghurt.
• A quarter whole grain like multigrain bread, brown rice, couscous, or quinoa.
• The last half is taken with vegetables or fruit (if a snack).
• An example of a balanced plate could be Safcol Responsibly Fished Tuna in Springwater 95g with half a cup of brown rice and 2 cups of stir-fried vegetables cooked in 2 teaspoons of extra virgin olive oil.
• A snack balanced plate could be 200g of low or no-fat yoghurt, with a cup of berries and 1-2 wholegrain rice cakes.
• These combinations provide your body with sustained energy for your brain to function and keep your stomach happy until the next meal or snack.

Are you hydrated?

Drinking enough during the day will help your entire body work at its best. Also, keeps hunger at bay for a longer period as your brain can mistake thirst for hunger.
Try carrying around a water bottle to remind yourself to drink. Try squeezing a bit of lime, fresh orange juice or lemon into your water to add variety or including one of the many varieties of herbal teas available.

Remember to eat during the day

Three balanced meals are a key foundation to health with the option of balanced snacks if needed. Having this backing of balanced meals in your day will help you survive through the munchies which usually hit around 3:30 pm.

Pump some iron

Iron is a mineral that helps your blood to transport oxygen to all the parts of your body. Without enough iron in your day (18mg for women and 8mg for men) you can be left feeling sluggish and tired.

Iron sources are most easily found in red meat, seafood like Safcol Seafood and poultry. Also, in eggs, fortified cereals, oats, peanut butter, raisins, soybeans and green leafy vegetables such as spinach, kale and broccoli. The non-animal sources are called non-haem iron and need to be eaten in a combination with vitamin C rich foods for best absorption. Also make sure you are not drinking caffeine and taking a calcium supplement with these meals as it can be harder for your body to absorb the iron.

Take home message

These tricks to long-lasting energy will help sustain the energy you need over a day. You deserve to have optimal energy throughout your entire day. These 5 tricks will help you to feel your best from the moment you wake to the moment you head to bed.