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For a constant supply of energy, consider spreading your consumption of calories evenly throughout the day. Try not to go without food for much longer than two and a half hours. One way to accomplish this is to eat three medium-sized meals interspersed with three small snacks. Breakfast is a very important start to the day considering that you’ve just gone through eight to 12 hours without food. Read on for some tips on how to balance your meals.
Breakfast
Unfortunately, most people don’t eat a proper breakfast. It’s unfortunate because blood sugar levels are low in the morning after a night without any food. This is when your brain and your body need extra sustenance.
For this reason, be sure not to skip breakfast. If you do, you’re likely to feel light-headed during the morning. You will find it hard to concentrate too. Create a breakfast that has equal amounts of carbohydrates, fats and proteins. To get you through the morning, you could have a glass of freshly juiced apple, fruit and nut muesli with milk and a slice of whole-wheat toast with a little butter.
Lunch and dinner
Lunch and dinner should be of a similar size, although they should be made up of different nutrients. Snacks are fine as long as they aren’t made up of highly refined ingredients. Rather choose to eat fruit and low-GI snacks.
To avoid drowsiness after lunch, eat a meal that contains more protein and less starch. An ideal lunch would consist of a colourful salad with cheese, another slice of whole-wheat bread and some fruit. Pasta and a heavy dessert wouldn’t be the way to go at lunch time.
Avoid eating a large dinner at night. Opt for a medium-sized meal between seven and eight in the evening. This is when it’s best to eat carbohydrates, especially from the lower end of the glycaemic index. For example, a vegetable stir-fry or curry with pulses and brown rice will get you through the night.
There’s no harm in having a glass of milk and a biscuit just before bedtime.
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