Fatigue and healthy eating

Eating well can give your body the energy and nutrients it needs, but you may not be up to shopping for groceries and cooking for yourself.

Here are some tips that could help:

  • Plan ahead – if you have a freezer, prepare food when you’re feeling more energetic and freeze this to use when you’re feeling tired.

  • Look for kai (food) that is easy to prepare or local home delivered meal options.

  • Stock up on ready-to-eat kai, such as tinned or frozen meals and snacks like soup or yoghurt.

  • Try sunflower and pumpkin seeds, almonds, walnuts or cashews — and eat them raw and unsalted. Eating a variety of nuts and seeds can provide healthy nutrients and boost your energy.

  • Consider shopping for groceries online.

  • Try asking a friend, neighbour or whānau to help out.

  • Ask your doctor to refer you to a dietitian or you can search for a dietitian on the Dietitians New Zealand website. A dietitian can recommend some quick and easy nutritious meals to make and healthy snacks to keep your energy levels up.

Many people with ongoing fatigue often feel too tired to eat or don’t feel hungry. If you’re losing weight or struggling to eat enough throughout the day, some options could be trying smaller meals more frequently or adding small snacks between each meal. Remember, eating more frequently may help keep your energy up.

Staying hydrated

Your body needs plenty of fluids for energy and hydration. Aim for 6 to 8 cups (1.5 to 2 litres) of water a day. You might be thinking that’s too much, especially if you have urinary problems, but drinking plenty of water can help prevent bladder irritation.

Clear, almost colourless urine is a sign you’re getting enough fluids. However, try not to drink at least 2 hours before bed. Drinking too much, too close to bedtime, may cause you to run back and forth to the toilet at night.

What's next?

Now that you've read up on Fatigue and healthy eating , here are some related articles to explore as you continue to build your knowledge and understanding of this topic.
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