Reduce processed foods
Processed foods are designed for convenience, have a long shelf life and bring a quick feeling of fullness, but often lack stable energy for the body. Many flavored products such as yogurt often contain little fiber, while they are rich in refined starch, additives and hidden sugars.
Start with small changes by identifying the types of processed foods you often use and replacing at least one type with a healthier choice.
Prioritize protein-rich breakfast
Many familiar breakfasts such as jam-trimmed toast, sweet cereals, or cakes contain a lot of carbohydrates but lack protein and fiber. Although they can provide instant energy, this effect is often not long-lasting.
A protein-rich breakfast helps slow down digestion, stabilize blood sugar levels and control hunger for longer. Easy-to-prepare choices such as eggs, Greek yogurt, beans or stir-fried tofu. The combination of protein and fiber is considered a key factor in maintaining stable energy levels.
Supplementing enough protein in breakfast also helps reduce cravings for snacks in the middle of the day, limiting fluctuations in blood sugar during the day.
Try to eat 3 servings of fruit or vegetables per meal
Supplementing 3 servings of fruit or vegetables in each meal brings many health benefits. These small changes help significantly increase the amount of fiber and micronutrients, two important factors in maintaining a stable energy level for the body.
Eat dinner earlier
Eating late is a fairly common habit, especially after long working days, but it can negatively affect digestion, sleep quality and the recovery process of the body overnight. Dinner should be completed around 5pm - 6pm or at the latest 7pm.
Eating earlier helps the digestive system have more time to rest and recover overnight. Just eating dinner 30 - 60 minutes earlier, a few times a week, can also make a clear difference.
