[Inspiration]

Ok so for the longest time now I've felt very flat and low on energy. I can't remember the last time I felt like I had some 'get up and go' about me and some days I feel like I'm running on very flat batteries.

I've always believed my diet is to blame and possibly calories intake but I can never seem to work out meals to prepare for myself that will tick all the boxes I need to be ticking.

I know I should be eating vegetables, or salads, and fruit, and protein, and carbs etc etc etc but I just can't seem to get my head around what meals I could be preparing for myself that can include a good mix of these food groups.

Does anyone have any suggestions of sites with recipes aimed at people trying to find a balanced diet? Or just tips?

Thank you.

[orangebird]

You know what you should be eating. Although what are you eating now? You mentioned calorie intake, what do think it is? I have to add, food alone is not going to make you energetic. You need to drag yourself out and get some exercise too. It really does make you feel more energetic .

[RAINBOWGIRL22]

What do you eat on an average day OP?

[RAINBOWGIRL22]

Just found this - which may help? http://www.nhs.uk/Livewell/tiredness...ergy-diet.aspx

[Inspiration]

Quote:

Originally Posted by RAINBOWGIRL22

What do you eat on an average day OP?

Well an example of what I could well end up eating today. Breakfast.. 2 slices of toast with marg and peanut butter. Lunch will be a medium sized barm from a local sandwich shop with something like egg mayo filling, a packet of crisps and a can of pop. And then for dinner, an oven cooked pie (the 4 in a box type) with a portion of oven chips and a portion of peas.

I could alternatively have boiled potatoes instead of the chips.

But you get the idea. I'll sometimes snack on say some jaffa cakes in the evening after dinner.

Even reading that back to myself that doesn't seem like enough but it's pretty standard for me.

I'll check out the NHS link thanks. I feel like an idiot asking but for some reason I just never seem to get this right.

[c4rv]

This site will give you your BMR which is how many calories your body needs. Remember to scroll down as it gives you the adjusted value for your exercise level. If you have a physically demanding job then you need to make some adjustment for that.

http://www.bmrcalculator.org/

Of course there is a lot more to it then that as eating all your calories in sugar or lard is not going to be best thing.

I would say one thing, you have a lot of carbs in the evening, you could try switch those to breakfast and eat cleaner in the evenings, maybe some chicken or fish along with veggies.

Also have you spoken to your doctor about getting blood tests done. It could be that your are anemic ?

[RAINBOWGIRL22]

Quote:

Originally Posted by Inspiration

Well an example of what I could well end up eating today. Breakfast.. 2 slices of toast with marg and peanut butter. Lunch will be a medium sized barm from a local sandwich shop with something like egg mayo filling, a packet of crisps and a can of pop. And then for dinner, an oven cooked pie (the 4 in a box type) with a portion of oven chips and a portion of peas.

I could alternatively have boiled potatoes instead of the chips.

But you get the idea. I'll sometimes snack on say some jaffa cakes in the evening after dinner.

Even reading that back to myself that doesn't seem like enough but it's pretty standard for me.

I'll check out the NHS link thanks. I feel like an idiot asking but for some reason I just never seem to get this right.

There is always room for improvement so why not try cereal / porridge for breakfast (or switch to wholemeal bread) and include a piece of fruit and a yoghurt. You don't have to eat all of this together - I tend to have my toast and then yoghurt / fruit will be a mid morning snack.

For lunch I try to make my own as opposed to buy from the shops (it's healthier and cheaper!). To give you an example today I am having sliced chicken breast with rocket, cucumber, red pepper, red onion, 2 mini wholemeal pitta's and some humous. I'd personally try and swap the crisps for something like a fruit salad? Or a small bowl of strawberries? Or a portion of mixed nuts.

I drink water throughout the day along with a few cups of tea!I only really tend to drink fizzy drinks with vodka

I try to bulk up my evening meals with salad or veg, I also stick to lean meats and try to steer clear of processed stuff.

Oven chips are fine occasionally but I try to opt for healtheir carbs with my evening meal - baby new potatoes are my current fave!!! I also try to go for wholemeal pasta or brown rice as opposed to the white varierty, and I do try to control my portions - too many carbs at night makes me sleep badly

A few Jaffa cakes in the evening is fine, although I love jaffa cakes so have to make sure I really do only have a few!

I would say it's about tweaking your current diet and making a few swaps here and there.

You can easily Google high energy foods and set about adding them to your daily diet.

[Libertarian]

Quote:

Originally Posted by Inspiration

Well an example of what I could well end up eating today. Breakfast.. 2 slices of toast with marg and peanut butter. Lunch will be a medium sized barm from a local sandwich shop with something like egg mayo filling, a packet of crisps and a can of pop. And then for dinner, an oven cooked pie (the 4 in a box type) with a portion of oven chips and a portion of peas.

With all those carbs, it's no wonder you're feeling drained. Empty calories, no nutrients. And what the hell is 'marg' when it's at home - one of those new fangled chemical concoctions called 'low fat spreads' - another fail.