Always lacking the energy you need to get things done? Perhaps it is what you are eating...or maybe it is when you are eating. With today’s hectic lifestyle, eating for energy and health should be a priority. Let us learn the steps toward eating for maximum energy!

There are a few rules you should consider following. These are not trendy concepts to use in the short-term, but rather simple recipes for a healthy lifestyle that you can follow all of the time.

Rule 1: You Have to Eat

This rule probably sounds like common sense, but too often people will let life and other obligations get in the way of eating at the proper times. Another common misconception is that you will lose more weight by not eating. To lose weight, you want to eat less—not nothing! What are the proper times to eat? The old saying “breakfast is the most important meal” is certainly true. What is the purpose of breakfast? If you look at the two words that combine to make the word “breakfast,” you see “break” and “fast.” Therefore, breakfast is “breaking” the “fast” you have been on since you last ate the day before. When you fast, your metabolism slows down. This is fine at night while you are sleeping because you are not expending a lot of energy at that time. However, if you do not eat in the morning (preferably within one hour of waking), then your body remains in “fast” mode and you are not as energetic and efficient as you could be. What makes a good breakfast? For that matter, what makes a good meal in general?

Rule 2: Build on the Pyramid

The easy to use Food Guide Pyramid (FGP) is a great guide when trying to decide what to eat. The FGP is found on most cereal boxes and countless other products. You can probably find one in your pantry right now. You can even customize the FGP to your specific needs at www.mypyramid.gov. This free government website will help you create a proper nutrition plan. For more individualized information, consider contacting a nutrition professional.

On the FGP website, each area of the pyramid is explained. You cannot eat for energy without partaking of every food group, every day. Many fad diets will offer you different information, but the fact remains that the basics are right every time.

Rule 3: Timing is Essential

In addition to a good breakfast, it is important to remember that you need to continue eating every 3 to 4 hours throughout the day. For example, if you eat breakfast at 7:00 am, then you should have your next meal by 11:00 am. If you cannot eat at 11:00 am, then you should plan for a snack between 10:00 and 10:30 am, and then have a meal around 1:00 pm. You should also have a snack between 2:00 and 4:00 pm, and then dinner between 5:00 and 7:00 pm. Depending on your activity level, you may even need a bedtime snack. All of these meals can fit easily into a healthy, energetic lifestyle with just a little knowledge and planning.

Rule 4: Keep Things Real—and Fun

Eating for health and energy does not have to be boring. You can still enjoy the foods you love in moderation. Consuming too much sugar and fat will actually drain you of the energy you crave. To avoid them, make a daily plan and stick to it! This is the best way to eat for energy, health, and life.

Michelle Prejean, PhD, RD

Dr. Michelle Prejean PhD, RD, is a registered dietitian and chair of the Bachelor of Science in Nutrition Science program for Kaplan University. Prior to coming to Kaplan University, Dr. Prejean worked as a contract registered dietitian in clinical, community, and food service settings. Dr. Prejean also has years of online teaching experience, and was one of the first doctoral students to complete her dissertation research utilizing the Internet.