In our fast-paced world, many individuals are on the quest for sustainable energy that lasts throughout the day. The feeling of fatigue is common, and while various factors contribute to this sensation, one significant aspect is our dietary choices. Nutritionist Natalia Quintero emphasizes that an unbalanced diet, particularly one high in simple carbohydrates, often leads to spikes in glucose levels followed by energy crashes.

To combat this cycle of energy highs and lows, nutritionists advocate for the 40/30/30 rule. This straightforward guideline suggests that meals should consist of 40 percent carbohydrates, 30 percent protein, and 30 percent fat. Quintero explains that this macronutrient balance is crucial for maintaining steady energy levels.

When implementing the 40/30/30 rule, it’s essential to select carbohydrates with a low or moderate glycemic index. Foods such as legumes—like lentils and black beans—vegetables, most fruits, whole grain pasta, brown rice, and sourdough bread are excellent choices. Quintero notes that these options help avoid glucose spikes that can lead to feelings of tiredness.

Not all carbohydrates are created equal. Some can actually aid in sustaining energy levels throughout the day, keeping hunger at bay and reducing the need for snacking. Here are some recommended foods to include in your diet:

• Legumes: Lentils, chickpeas, and other beans are high in fiber and protein, helping to stabilize blood sugar levels.
• Fresh Fruits: Opt for fruits with low glycemic indexes such as apples, pears, cherries, plums, berries, and citrus fruits.
• Whole Grains: Incorporate grains like quinoa, rye, oats, barley, and brown rice, which offer complex carbohydrates that digest slowly.
• Whole Wheat Products: Whole wheat bread and pasta retain more fiber and nutrients compared to their refined counterparts.

While fruits are undeniably healthy and packed with vitamins, minerals, and antioxidants, it’s important to be mindful of their glycemic impact. Quintero warns that consuming large quantities of high-glycemic fruits can lead to spikes in blood sugar. However, she reassures that fruit can still be part of a balanced diet under the 40/30/30 rule. The key is moderation and variety.

To create a meal that adheres to the 40/30/30 rule, limit fruit intake to around one cup. This approach allows you to enjoy the benefits of fruit without compromising your energy stability.

Incorporating these dietary strategies can help individuals achieve a more balanced energy level throughout the day. By being mindful of the types of carbohydrates consumed and adhering to the 40/30/30 rule, it is possible to enhance overall well-being and reduce feelings of fatigue.