13 Nutrition Secrets For Those Who Always Lack Energy

Everyone has heard the saying “Eat breakfast like a king, lunch like a prince, and dinner like a poor man.” It is certainly true. Those who never miss breakfast know that it’s possible to move mountains after it.

We figured out when you should eat which products to always be efficient.

Breakfast: Making the Bodywork


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It will not only give you a feeling of satiety for the whole day but will also save you from type 2 diabetes.

Besides, it’s rich in vitamins and antioxidants. And men who prefer oatmeal for breakfast won’t face heart disease.



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They’re very nutritious. If you eat a couple of them for breakfast, you’ll save yourself from overeating during the day. And, as a result, prevent obesity.



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Though it’s still better to avoid eating too much white bread, it’s not recommended to neglect rye bread. After all, it’s rich in vitamins, minerals, proteins, and fiber.

If you eat barley and rye bread for breakfast, you help your body control blood sugar levels throughout the day.



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Potatoes are among the most high-calorie vegetables, so it’s better to eat them in the morning.

They’re rich in vitamins C and B6, and their peel contains potassium necessary for the heart. Therefore, a baked potato is especially beneficial.



Dessert in the morning will not only improve your mood but also provide your brain with the necessary energy.

Therefore, if you want some cake, it’s better to eat a couple of pieces in the morning than in the evening, when they’re likely to turn into fat at the waist.


Lunch: Actively Store Energy


Don’t forget to eat an apple in the middle of the day. The pectin contained in it will help the work of the intestine. Grapes are rich in glucose, which contributes to brain work.

The easily digestible carbs in bananas will give you energy after intense physical and mental work.



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Rich in carbs, especially brown rice, will be an excellent side dish for lunch. It’s a source of phosphorus, magnesium, selenium, and vitamin B6.

Thanks to the content of manganese, it reduces the risk of developing cancer and type 2 diabetes.



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It’s better to eat a well-done steak or steamed veal for lunch. After all, meat takes about 5 hours to digest, and eating it for dinner is not a good idea.

Meat is a source of protein every human being needs. It’s rich in iron, zinc, selenium, and irreplaceable amino acids. Vitamins A, B, and D will make your bones and teeth strong and your sight sharp.


Dinner: Keep Yourself Toned And Feeling Light

Dairy products

Many of us are used to drinking milk and eating yogurts for breakfast, but it’s better to leave them for dinner, especially sour-milk products.

When eaten before going to bed, they’ll improve digestion. And milk will help you to relax and fall asleep.



Fish is a universal product. You can eat it at any time of the day. Those who follow a diet and don’t want to gain weight can eat low-fat fish for dinner: tuna, pollock, or mackerel.

And if you add a salad of fresh vegetables with olive oil, you’ll have the perfect meal.



White chicken meat contains little fat and cholesterol. It’s easily digestible and contains a lot of protein and nutrients.

Chicken is rich not only in phosphorus, potassium, iron, and vitamins —it also contains tryptophan. This substance helps to relieve stress and normalize sleep.



Seafood is a protein in a pure form. It contains the necessary vitamins C and B12, as well as iodine and omega-3 fatty acid.

Seafood protects the body against cancer and helps the brain to work more productively.



Vegetables can be both independent and side dishes. It’s better to cook them in the oven or steam them to preserve all the useful vitamins.

Broccoli, zucchini, carrots, celery, lettuce, garlic, and parsnips are an excellent variant for dinner.


Preview photo credit pixabay