How to beat the afternoon slump

Keeping your energy up starts with getting the day off on the right foot, according to Stéphanie Côté, a dietitian, speaker and author. “The first things we eat will set the tone for how we feel for the rest of the day,” she said.Her golden rule for avoiding energy crashes is to eat when hunger strikes. “And to make meals satisfying, we should focus on foods that contain protein, fibre and healthy fats,” she said. “That will give us energy for longer and help prevent us from feeling tired soon after a meal.”Fuel up first thingFor the dietitian, there is no banning everyday foods. Nor does she recommend the same ideal breakfast for everyone, since people’s circumstances and preferences vary. Someone who hates smoothies, for example, might prefer an egg and tomato on an English muffin with a bowl of fruit on the side.“The idea is to start with what we already like to eat so we don’t have to change everything. It’s really about identifying what we can add or combine to improve the meal,” she noted.That said, people with a sweet tooth may want to make some adjustments. “Eating a sugary breakfast causes blood sugar fluctuations that can negatively affect concentration and mood,” Côté warned.A better approach is to take inspiration from the balanced plate in the latest version of Canada’s Food Guide, which includes fruits and vegetables, protein foods and whole grain foods. “That gives the body what it needs for energy and helps sustain it over the hours that follow,” she said.Balanced lunchLike breakfast, lunch should be balanced, says Côté, who notes that not eating enough can impair concentration. “If I’m only having a salad, I need to include a source of protein, such as eggs, tuna, tofu or legumes,” she said. “Often, just a few thoughtful additions to a recipe are enough to help maintain energy levels for longer.”At the other extreme, an overly heavy lunch can also be behind an afternoon slump. “A meal that is high in fat or fried foods will be harder to digest, and that can make you feel tired,” she cautioned. “But between a salad made up only of vegetables and a feast that puts us to sleep, there is plenty of room in between to adjust how we build our meal.”Ideally, Côté recommends taking a proper break at mealtimes and paying attention to what you are eating. “Taking your time is always more satisfying than eating while driving or sitting in front of your computer,” she said.This article has been translated from its original French and first appeared on our sister site Profession Santé.

How to beat the afternoon slump

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