Energy on the menu!

Food and nutrition

Published on 10 November 2017
by Isabelle Huot


Many of us feel the effects of a grey and dreary November. Maintaining healthy lifestyle habits, eating healthy foods and regular meals, and staying active all contribute to optimal energy levels. Certain energizing foods can help, and should be included in your diet.

  1. Whole Grains

The complex carbohydrates found in whole grains take longer to digest. Since they are absorbed more slowly, they stabilize energy levels. Opt for whole-grain pasta, brown rice, quinoa and oat flakes when planning your meals!

  1. Fruit

A source of carbohydrates bursting with vitamins, minerals, and antioxidants, aim to include 3 to 5 portions of fruit daily. Ideal with breakfast or as a snack, fruit adds colour and flavour.              

  1. Lean Protein

Meals and foods that are high in fats require a lot of energy to be digested, which affects global energy levels. Include chicken, turkey or legumes as a source of proteins when planning your meals.

  1. Milk and Substitutes

Foods that provide both proteins and carbohydrates are excellent for sustainable energy! Milk is an example, as are yogurt or an enriched soy beverage. A good thing to know: cheese is an exception, as it contains very little or no carbohydrates.      

  1. Probiotics

Several studies have confirmed the benefit of including probiotics to support a healthy immune system. Good choices to help ward off energy diminishing infections and viruses include fermented milk and yogurt enriched with probiotics.

Did you know?

One of the symptoms of dehydration is fatigue -be sure to stay hydrated! Choose drinks that are calorie-free and sugar-free. If plain water is too boring, add some bubbles and opt for carbonated water instead!


Isabelle Huot
Doctor in nutrition