How to Keep Energy High & Cravings Low

Have you ever experienced that mid-afternoon energy slump or found yourself battling unexpected cravings? Fluctuating blood sugar levels could be the culprit. The good news is that by adopting a few smart strategies, you can maintain balanced blood sugar, keep your energy high, and keep your cravings low. Let’s explore these blood sugar hacks and transform your daily routine!

Nutrition Tips to Balance Blood Sugar Throughout the Day:

1. Eat Regularly Throughout the Day

Spacing meals and snacks evenly helps prevent energy dips and keeps metabolism steady.

Practical tips:

• Aim to eat every 3–4 hours, especially if you have an active lifestyle or a demanding schedule.

• Don’t skip breakfast—start your day with a balanced meal to prevent mid-morning crashes.

• To avoid long gaps between meals, keep emergency snacks (like mixed nuts, oat bars, or boiled eggs) on hand in your bag or desk.

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2. Include Protein with Every Meal & Snack

Protein helps slow down the digestion of carbohydrates and supports steady blood sugar.

Practical tips:

• Add a source of protein to your breakfast, like eggs, Greek yogurt, or nut butter on toast.

• Try hummus with veggie sticks, a boiled egg, or a small handful of almonds for snacks.

• At lunch and dinner, include protein such as chicken, tofu, lentils, fish, or beans to keep you fuller for longer.

  

  7 High Fibre & Protein Breakfast

3. Prioritise High-Fibre, Complex Carbohydrates

Fibre slows glucose absorption, preventing rapid blood sugar spikes.

Practical tips:

• Instead of white or processed carbs, choose whole-grain bread, brown rice, oats, quinoa, or sweet potatoes.

• Add lentils or beans to soups, stews, or salads for a fibre boost.

• Include fruit with the skin on (like apples or pears) and opt for veggies like carrots, broccoli, or leafy greens at each meal.

4. Don’t Forget Healthy Fats

Fats help to slow digestion and increase satiety, which supports stable energy levels.

Practical tips:

• Top your morning oats with flaxseeds or chia seeds.

• Add avocado to toast, wraps, or salads.

• Use olive oil when cooking or as a base for salad dressing, and snack on a small portion of unsalted nuts.

5. Limit Sugary Foods and Refined Carbohydrates

These cause quick spikes followed by blood sugar crashes, draining energy.

Practical tips:

• Swap sugary cereals for overnight oats or wholegrain toast with eggs.

• Replace fizzy drinks with sparkling water infused with fruit or herbal teas.

• If you’re craving something sweet, pair it with protein or fibre (e.g., dark chocolate with almonds) to lessen the impact on blood sugar.

6. Stay Hydrated

Dehydration can cause fatigue, poor concentration, and hunger confusion.

Practical tips:

• Start your morning with a glass of water before coffee or tea.

• Carry a water bottle with you and aim to sip throughout the day.

• Add slices of lemon, cucumber, or mint to water if you find plain water boring.

7. Balance Your Plate

Combining protein, healthy fats, and complex carbs in every meal supports stable blood sugar and sustained energy.

Plate Method

Practical tips:

• Use the “plate method”: Fill half your plate with veggies, a quarter with protein, and a quarter with whole grains or starchy veg.

• Avoid meals that are only carbohydrate-heavy (like plain pasta or toast). Always add a protein and a healthy fat source.

  
  
  
  

• Meal prep a few balanced options at the beginning of the week so you're not tempted by quick, unbalanced choices.

By integrating these blood sugar hacks into your daily routine, you can experience fewer energy crashes, reduced cravings, and an overall boost in well-being. Remember, it’s about progress, not perfection. With each small change, you’re taking a significant step towards a healthier, more balanced lifestyle.

How Nutrition and Co Can Help You Keep Your Energy High!

At Nutrition and Co, we specialise in helping active individuals, professionals, and those struggling with fatigue or blood sugar fluctuations optimise their energy through tailored nutrition strategies. Whether you’re constantly tired, skipping meals due to a busy schedule, or unsure about what to eat to feel your best, our expert team of registered dietitians is here to help.

We take a personalised, evidence-based approach to support your goals- whether that’s managing energy dips, balancing hormones, improving your relationship with food, or fuelling performance**(LINK TO SPORTS NUTRITION PAGE ON WEBSITE)**

Here’s how our specialist dietitians can support you:

• Identify and address gaps in your current eating patterns that may be affecting your energy levels.

• Create a personalised meal plan that fits your lifestyle, preferences, and energy needs.

• Teach you how to balance your meals for sustained blood sugar control.

• Help you develop practical routines to make eating regularly and nourishing your body simple and stress-free.

• Support you with any underlying issues like fatigue, IBS, underfueling, or RED-S that may be impacting your energy.

If you're ready to take control of your energy, boost your performance, and feel better throughout the day, book a consultation with one of our friendly, expert dietitians today.

Email us at admin@nutritionandco.co.uk to get started.