For All-Day Energy, Follow This Meal Rule

We all want to feel more energized—and, we’re not just talking about gaining an extra burst of adrenaline here and there. No, we want energy that is consistent, the kind that hums along steadily and keeps us fueled all day long. “After all, the feeling of fatigue that most of us experience is usually pretty general,” nutritionist Natalia Quintero notes.

While there are plenty of reasons we could feel fatigued, our diets often play a contributing role. Many of us unwittingly eat an unbalanced mix of foods that are high in simple carbohydrates, causing glucose spikes and subsequent crashes.

The 40/30/30 rule

This is where following the 40/30/30 rule comes in—and don’t worry, it’s pretty straightforward: “The idea is to aim for 40 percent carbohydrates, 30 percent protein, and 30 percent fat per meal,” Quintero says. “It’s based on an ideal balance of macronutrients.”

To get the most of of this rule, choose carbohydrates that have a low or moderate glycemic index. This can be legumes like lentils or black beans, any vegetable, most fruits, as well as whole grain pasta, brown rice, or sourdough bread. “This will help avoid glucose spikes and the subsequent feeling of tiredness,” Quintero explains.

Foods that improve energy

Not all carbohydrates cause a rise in blood glucose. In fact, some carbs can actually help us maintain stable levels of energy throughout the day, keeping us satisfied longer without the need to snack between meals. Quintero recommends the following:

• Legumes like lentils, chickpeas, and other beans. They are rich in fiber and protein and help stabilize blood sugar.
• Fresh fruits with low glycemic indexes like apples, pears, cherries, plums, berries, and citrus.
• Whole grains like quinoa, rye, oats, barley, and brown rice provide complex carbohydrates that are digested more slowly.
• Whole wheat bread and pasta, which retain more fiber and nutrients than their refined wheat counterparts.

Is fruit low carb?

Although fruits are healthy foods that are rich in vitamins, minerals, and antioxidants, it’s important to remember that eating certain fruits could cause blood sugar spikes. “It occurs especially when an excess of fruit or fruits that have a high glycemic index are consumed,” Quintero notes.