Have you been told to eat smaller more frequent meals across the day or to incorporate snacks to help with maintaining energy levels? Snacking in-between main meals is a great strategy to assist in keeping energy levels consistent across the day, however, that is easier said than done if you’re someone who struggles with fatigue. The thought of using more energy to prep or even eat mid-meals may just sound like too big of a burden. So, let’s take a look at some strategies to help alleviate that burden so that snacking can become part of your routine.
One of the best tips is to take advantage of times you have higher energy levels. Use this energy to set yourself up for success later in the day or week by prepping snack kits. Set aside some time to prep individual snack packs with nutritious options like trail mix, sliced fruit, pre-cut veggies with dip or mini wholegrain crackers with hummus. Use accessible containers or snack-sized bags for easy grab-and-go convenience. Having ready-to-eat snack kits on hand can help take some of the burden away from snacking when fatigue is at its worst.
You might be thinking, “okay snack packs sound great but what about when I feel so tired that I don’t even have the energy to eat?”. In these situations, opt for smooth/liquid snacks the require minimal effort or chewing to consume. This might include yoghurts, high protein smoothies, fruit purees or other milk-based drinks. Utilise pre-packaged, individual portioned products from your local supermarket to take preparation out of the picture at the same time.
It is also important to remember that when fatigue strikes, it’s tempting to reach for sugary treats or processed snacks (and this is okay in moderation). However, these choices can lead to a quick energy spike followed by a crash. Instead, focus on nutrient-dense foods that provide a sustained release of energy. Choose snacks that combine complex carbohydrates, healthy fats, and lean proteins. For example, a handful of almonds with a piece of fruit or a whole grain cracker with hummus can provide a balanced mix of nutrients to keep you going.
Fatigue can be a real struggle, but with the right snacking strategies, you can reclaim your energy levels and conquer the day. Happy snacking!
Try this hummus recipe to pair with crackers or veggie sticks
TRY THIS WEEK’S RECIPE: Hummus Dip
Written by An Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia
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