Healthy meal suggestions recommended by nutritionists that help sustain your energy levels throughout the day

The secret to sustaining steady energy levels is eating a balanced meal. For this reason, nutritionist Natalia Quintero shares with us some healthy meal suggestions that may help prevent early fatigue. “Unbalanced meals, especially those high in carbohydrates that cause glucose spikes and subsequent crashes, are often linked to feeling tired,” she explains. She suggests the 40-30-30 macronutrient ratio—40% carbs, 30% protein, and 30% fat—as a countermeasure. Selecting carbohydrates with a low to moderate glycemic index will help stabilize blood sugar levels and avoid energy slumps, keeping you feeling energized all day.

Glucose spikes are not caused by all carbs. Some digest more slowly, which helps keep you full and avoid hunger. Quintero draws attention to the following:
Rich in fiber and protein, beans, chickpeas, and lentils help to stabilize blood sugar. Apples, pears, cherries, and berries are fruits with a low glycemic index.  Complex carbohydrates are found in barley, brown rice, quinoa, and oats, which provide consistent energy. Compared to refined alternatives, whole-grain bread and pasta retain more fiber and minerals.

Fruits are nutrient-dense, but some high-glycemic-index types, such ripe bananas, dates, and grapes, can raise blood sugar levels if eaten in excess. In order to reduce the glycemic reaction, Quintero advises consuming 180 grams of fruit per meal, ideally combined with other macronutrients. For balanced energy, fruits like berries, oranges, and apples are recommended.

To visualise this ratio on a plate, Quintero advises dividing it into three parts:

1. Two-thirds for vegetables (preferably of varied colours).
2. One-third for quality protein like chicken, fish, eggs, or tofu.
3. Small portions of fats, such as olive oil or nuts, can serve as toppings. Optional carbohydrates like whole grains or legumes can replace fruit in this meal.

Quintero shares examples of balanced dinners:

• Grilled chicken breast with stewed vegetables and olive oil.
• Fish served with a salad topped with nuts or avocado.
• French omelet with vegetable ratatouille.
• Scrambled eggs with prawns, spinach, mushrooms, and feta cheese, accompanied by whole wheat bread.
• Green salad with tofu and avocado.
• Turkey tacos with whole wheat tortillas, onions, peppers, and guacamole.
• Baked salmon with asparagus and quinoa.
• Spinach salad with eggs, sweet potato, tofu, olives, and sesame seeds.
• Broccoli salad with red quinoa, edamame, and pumpkin seeds.

By adhering to these guidelines, meals can be optimized for sustained energy and reduced fatigue.