Proactive Health #3 Switch up your diet and reduce fatigue

by Naomi (follow)
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Nutrition (269)      General Wellness (167)     
The type and quality of food we eat impacts our not just our health but our fatigue levels. To get all of the nutrients we need it is vital to eat a healthy mix of food from the five food groups; fruits, vegetables, grains, protein and dairy. By switching up and implementing some small changes to your diet you can improve your health and reduce fatigue.

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Rainbow kebabs are a quick and easy way to increase your nutrients

Switching up tips:
Eat the right amount of calories for your sex, age, weight and activity level. Eating either too much can make you feel sluggish and too little will result in not having the energy levels. Evaluate your portion size.
Fill half of your plate with fruits and vegetables. Focus on eating whole fruits and a selection of vegetables. Eating the rainbow will give your body a varied nutrient boost and reduce fatigue.

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Eat the rainbow

Eat whole grains and make them half the grains you consume. Examples of whole grains include brown rice, oatmeal, whole cornmeal, bulgur and whole-wheat flour.
Eat healthy fats, donít avoid them!

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Avocados are a great source of healthy fats

Vary your protein and choose lean poultry and meat, limit processed meats, unsalted nuts and seeds. Select omega-3-rich seafood like salmon and reap the health benefits.
Cut down on sugar. Sugar will give you a quick rush of energy, but it will wear off fast and will make you feel more tired. Avoid foods and drinks that have added sugar.
Never skip breakfast. Regularly skipping breakfast can lead to you missing out on key nutrients and the energy that you need to kick-start your day. It may also result in you indulging on unhealthy foods throughout the day.
Eat at regular intervals. Sustain your energy levels by eating three meals per day and limiting unhealthful snacks.
Drink enough water. Drinking water can help to prevent dehydration, which results in fatigue, unclear thinking, mood changes, overheating and constipation.

In addition to a good diet exercise every day. Get your body moving! Keep it simple and fun. It does not have to be a complicated and expensive gym session. Aiming for a minimum of 10,000 steps each day is a simple way to keep your body moving.

Exercise helps to reduce the sluggish feeling and reduces fatigue.

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Walk, ride or run. Just move!

What changes could you make to switch up your diet to reduce fatigue today?

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