Welcome to Staying Well!

Trivia Question❓

Which simple lunchtime habit can silently affect your afternoon energy, even more than what you eat?

Answer at the bottom of the newsletter

Eating for Energy — Foods That Keep You Fueled All Day

If you often find yourself hitting an afternoon slump or reaching for another cup of coffee just to make it through the day, it might be a sign that your diet needs an energy boost. The foods we choose have a direct impact on how alert, focused, and energized we feel. Making simple adjustments with nutrient-rich, slow-burning foods can help you feel steadier throughout the day and avoid the highs and lows of sudden sugar spikes.

Complex carbohydrates—like oats, brown rice, quinoa, and sweet potatoes—release glucose slowly, giving your body a reliable source of fuel over time. Pairing these with lean proteins, such as eggs, chicken, beans, or tofu, helps keep you satisfied longer and prevents sudden energy crashes. Healthy fats from sources like avocados, nuts, and olive oil also support long-lasting energy while nourishing the brain.

Micronutrients play an important role as well. Iron-rich foods, including spinach, lentils, and red meat, help transport oxygen in your blood, while B vitamins found in whole grains and leafy greens assist your cells in producing energy efficiently. Staying hydrated is another simple way to maintain alertness, so keep water within easy reach throughout the day.

Snacking strategically can make a difference too. Instead of turning to sugary treats or refined carbs, which often give a brief rush followed by fatigue, choose snacks that combine protein, fiber, and healthy fats. Examples include apple slices with almond butter, hummus with vegetable sticks, or Greek yogurt topped with berries.

Eating for steady energy isn’t about cutting out foods or feeling restricted—it’s about nourishing your body and giving it what it needs to thrive. Small, intentional changes to the types of foods you eat and when you eat them can make a noticeable difference in focus, mood, and stamina. By planning balanced meals and snacks, staying hydrated, and including a variety of nutrient-dense foods, you can help your body perform at its best and move through the day with more consistent energy and vitality.

Yours in Health,

Susan Williams

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💡 Answer to Trivia Question:

Not drinking enough water—mild dehydration can reduce alertness and make you feel fatigued.

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