I have noticed that I have usually low energy levels tas compared to others. What are some dietary changes I can make to improve my energy levels throughout the day? @TanyaMalik2598

by Tanya Malik on Dec 29, 2023

50 members

79 posts

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aabha_rawattt asked 410 days ago

I have noticed that I have usually low energy levels tas compared to others. What are some dietary changes I can make to improve my energy levels throughout the day? @TanyaMalik2598

Answer

350d

NutritionistHudaShaikh

・answered 350 days ago

Hi Aabhara, I hope you are well. Low energy levels can be due to various reasons including iron, Vitamin B9( folate), Vitamin B12, Vitamin D, etc. I would suggest you to get your blood work done once to ascertain the cause of tiredness. Here are a few dietary changes that you may need. - Include enough protein to your diet ( lean meat, eggs, dairy and dairy products, nuts, seeds, beans,etc) - Add foods such as green leafy vegetables, lean meat, nuts, eggs, dairy products, mushroom, dates, anjeer, fortified foods to the diet to get enough Vitamin B12, B9, Iron, and Vitamin D. - Drink enough water throughout the day as less water intake can also lead to low energy levels. - Avoid keeping huge gaps in between your meals and have healthy snacks in between. - Have a wholesome breakfast, and have a glass of milk before you go off to sleep. I hope this helps.Take care ✨

Comment

345d

Dietitian_Sheema

・answered 345 days ago

Hey Aabha Hope you are doing great To improve your energy levels you need to include micronutrients in your diet Micronutrients include vitamins and minerals which are largely present in fruits and vegetables And also in the dairy products and protein sources including non vegetarian sources like chicken, fish and poultry, For more details and a tailored diet plan book a one on one session with me @Dietitian_Sheema and join my communities @health harbour and @NutriVibe

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Hi there, I hope you are well. The risk of osteoporosis increases due to drop in Estrogen. Tips to support bone health- - Include calcium rich foods to the diet. Dairy and dairy products, sesame seeds, green leafy vegetables, fortified foods, ragi, almonds, figs, chickpeas, black sesame seeds, etc. - Ensure to get enough Vitamin D because without it the calcium you eat won't get absorbed in the body. Get enough sunlight for at least 10-15mins daily. Include foods like lean meat ( fish, chicken), eggs, mushrooms, nuts, seeds, dairy products ( fortified with Vitamin D), etc. - For better bone health nutrients like Zinc, and magnesium are important as well. Nuts, seeds, dark chocolate ( once in 3-4 days), avocado, banana, leafy greens ,lean meat, beans, and dairy are good sources of the same. - Include weight training to improve bone density & strength. - Take supplements only if suggested by the doc. - Too much salt, caffeine, alcohol,soda, and red meat isn't great for bones. Take care

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To support bone health and reduce the risk of osteoporosis, focus on consuming calcium-rich foods like dairy products, leafy greens, and fortified foods. Ensure an adequate intake of vitamin D through sources like sunlight, fatty fish, and fortified foods. Incorporate magnesium-rich foods such as nuts, seeds, and whole grains. Limit alcohol and caffeine intake as they can affect bone health. Regular weight-bearing exercise also helps strengthen bones.

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Hi there, I hope you are well. Here are some nutritious and tasty snack ideas. 1) Roasted makhana 2) Whole wheat sandwich with veggies and paneer/chicken. 3) Home-made poha or kurmura chivda 4) Makhana bhel /kurmura bhel 5) Chickpeas or moong chaat 6) Vegetable idli/mini uttapam 7) Dates and oats laddoo 8) Home-made protein bars with oats and seeds. 9) Fruit yogurt smoothies 10) Upma or poha with veggies I hope this helps, Take care ✨

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Yea it happens. It's difficult to control your eating habits. You can do one thing, keep a day in a week when you can eat your favorite things and have good diet rest of days

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