With leading such busy lives most of us are looking for ways to boost our energy naturally. It can be tricky to get the balance right, and to know exactly what nutrition tweaks will help. Below I share my top four tips for boosting energy through your diet!

Focus on a Balance of Macronutrients
Aim to include a source of each macronutrient – protein, carbohydrates and healthy fats – with each meal. The combination of all three together is so important for sustaining energy and feeling satisfied after eating.

While a grilled chicken salad sounds like a healthy lunch option, without a source of sustaining carb, and some healthy fats, you will likely find yourself snooping around the office biscuit tin shortly after for a little pick me up. Adding in some roasted sweet potato and a handful of sunflower seeds will do the trick and create a more balanced meal!

Breakfast is another meal where macronutrients are commonly out of whack. Include some natural yoghurt and a handful of nuts with your overnight oats or granola. Or if you are a toast lover, try nut butter and sliced banana on top.

Balance Blood Sugars
Fluctuating blood sugar levels result in peaks and then dips in energy levels. Our blood sugar levels are affected by the type of carbohydrates we eat. Refined carbohydrates such as white bread and white rice are quickly broken down after eating and cause a quick rise in blood sugar levels, followed by a rapid fall soon after. This is when you will experience a slump in energy soon after eating.

By choosing more sustaining carbohydrates, such as multigrain bread, sweet potato, and basmati rice, you can minimise these large fluctuations in blood sugar levels, and you will notice your energy levels are more steady throughout the day.

Try Smaller Meals, More Often
We all know the feeling – you eat a big meal and then all you want to do afterwards is take a nice leisurely nap. While the idea sounds great, the need for a nap is very inconvenient in the middle of the workday!

You may notice an improvement to your energy levels by having smaller main meals, and including a couple of healthy snacks throughout the day. Snacks do not need to be complicated – a piece of fruit, a handful of unsalted nuts, natural yoghurt or a rice cake with nut butter are all quick and delicious options!

Don’t Forget About Hydration!
One of the first and most notable signs of dehydration is tiredness, and although most of us know this it is so easy to forget! Start your morning with a large glass of water first thing to kick off the day. Sip throughout the day on plain water, water with lemon/lime, hot water, or herbal teas to keep hydrated!



Amy Knight

Amy is an Accredited Practising Dietitian, having studied Nutrition and Dietetics at Monash University in Melbourne. A food lover since an early age, Amy has always loved making a mess in the kitchen and creating recipes that are delicious and make you feel good! Amy is a big believer that food is not simply fuel, it is also a big part of how we show love, spend time with loved ones and enjoy life! She loves helping people find a balanced relationship with food, and hopes to show that healthy food can be simple, easy and affordable, and most importantly enjoyable!