The Sandspur

Issue date: 11/4/05 Section: Life & Times

Media Credit: Courtesy of KRT Campus EATING FRUITS: People of all ages are beginning to include more fruit in their diets.

Media Credit: Courtesy of KRT Campus NEED FOR PROTEIN: A good way to stay fit and energized is to eat protein.

After a long day of classes the first thing most students want to do is jump into bed, but napping is not always the best thing to do in the middle of the afternoon since it disrupts nightly sleeping patterns. It is hard to study though when the feeling of exhaustion slowly takes over.

A proper diet can definitely contribute to a good energy level and better health. It all starts in the morning, don't skip breakfast. A light meal is the ideal wake-up call for the brain. After being asleep for 6 to 8 hours the brain and body need a new supply of glucose (blood sugar).

For clear-headed thinking and sustained energy, eat a combination of carbohydrates, protein and fat-like a bowl of cereal with low-fat milk and a banana. Instead of eating just three large meals a day it is better to eat several small meals. A steady supply of nourishment prevents the laziness that is brought on by low blood sugar.

Eating about every three hours can help a person stay on track. Keeping the metabolism working produces more energy in the body causing a person to feel more energized.

Iron-poor blood can cause a person to feel exhausted after minimal activity, like walking up a flight of stairs or just walking across a college campus.

A moderately active woman should consume at least 18 milligrams of iron daily. If a person has low levels of iron in their body then will end up suffering from chronic fatigue. Kidney beans, spinach, lean beef, pumpkin seeds, and canned salmon are all good sources of iron.

Foods that contain dietary fiber make their way through the stomach slowly, helping you feel full and energized longer. Try eating apples, pears, strawberries, dried figs, Brussels sprouts, baked potatoes with skin, bran cereals and oatmeal. A sprinkle of oat bran or wheat germ over yogurt, salads or desserts adds vital B vitamins as well as fiber. Try counting in at least 20 grams of fiber daily.

Water; never leave home without it. Starting the day with a full 32-ounce or one-liter bottle of water that you carry with you helps you keep track of your water intake and also serves as a reminder to drink. Dehydration can cause fatigue and poor performance of daily activities.

Three common minerals-sodium, chloride and potassium-are collectively known as electrolytes. It is very important to always keep current on your electrolytes. When a body lacks certain electrolytes a person can feel extremely drained of energy, light-headed, or even unable to focus.

They get their name because they transmit electrical currents in our bodies. Their job is to maintain the water balance in cells and to help muscles contract and reflex. As a person sweats during a workout, their body loses small amounts of electrolytes, mostly sodium. This is where bottled sports drinks come into play. Their mix of salt and sugar helps to renew your strength and energy.

Eating natural foods such as whole grains instead of processed foods is important not only for overall health but also to maximize energy levels.

Protein is important to include in a daily diet because it is broken down into amino-acid during digestion. One amino-acid, tyrosine, increases the production of the chemicals that are also released when you are under acute mental physical stress and are well known for their ability to increase levels of alertness and energy.

There is no need to starve your body. When calorie intakes become too low it can cause you to feel extremely tired and result in poor mental functioning. When people start skipping meals they slow down their metabolis, thus creating less energy. Keeping pick-me-up snacks on hand is a good idea. Healthy, well-planned snacks can "add zip when you're zapped."

Smart snacks are dense with nutrients, especially carbohydrates, and light on calories, usually no more than 250. Veggie sticks such as carrots, peppers, celery, and zucchini with a low-fat dip work well. Yogurt and fresh fruit are also good.

When looking for energy there are certain foods to try to avoid. Cookies, baked goods, candy bars, sodas and fruit drinks are loaded with simple sugars that cause a quick energy boost and, because of rising insulin levels, just as quick decline, often leaving you more drained than before.

Caffeine also is only a short-term solution, it can also have a negative rebound effect. Caffeine habits should try to be slowly eliminated from a persons diet, so a person can get in touch with more natural energy levels.

Stay on top of a healthy and balanced diet to stay energized throughout the day.

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