Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

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I'm a dancer and I try to work out as much as possible, but lately I haven't had that much energy. What can I do or eat to have more energy to do these activities and just everyday activities?
- Danielle

Dear Danielle,

Without knowing your age, health history, diet, lifestyle, and exercise level, I can't say what is the cause of your loss of energy. But here are some thoughts that may help you and others:

Working out "as much as possible" will poop out just about everyone. To achieve optimal energy levels, we need a proper balance of exercise, rest, and sleep. It is true that working out helps increase our energy. But it is certainly possible to have too much of a good thing. Experiment with different levels of exercise and rest and see if you notice a difference in your energy.

Are you sleeping enough? Active, healthy adults need 7 to 9 hours of sleep per night. Are you getting good quality sleep? Frequent waking up, interrupted sleep, and/or restless sleep may not provide the refreshment your body needs from sleep.

Are you eating foods that encourage your blood sugar to stay relatively level? If you eat foods like candy, sweetened beverages, refined flour products, sweets, sugar, etc., you will feel a burst of energy at first, but then you may have a sudden energy crash. This happens because when we eat refined carbohydrates, they enter the bloodstream (as sugar) very quickly. The body responds by releasing the hormone insulin into the blood, which then escorts the sugar into our cells, providing that energy boost. But then the blood is cleared of the excess sugar, turning off the insulin surge, leaving us feeling tired (and often prompts us to then eat more sugar). Consuming whole foods combats this cycle by calling on insulin more gently and in smaller amounts, keeping the sugar in our blood more level.

Are you eating frequently throughout the day? Small, frequent meals are often the cure for people who crave higher energy, and for athletes who need ongoing nourishment. Three large meals leave too much time between meals for our bodies to get hungry, leading to a drop in energy.

Are you eating enough food? If your body is not getting enough calories, it will slow itself down in attempt to preserve energy, leaving you feeling sluggish.

Are you getting all the nutrients you need? Eating a wide variety of beans, nuts, whole grains, fruits, and vegetables will cover all nutrients except vitamin D and B12, which you need to get from supplements and/or fortified foods.

Are your meals and snacks balanced? Try to include complex carbs, protein, and fat in each meal and snack. Some good examples:

Tofu and veggie stir fry over brown rice (use oil in the marinade or sauce)
Bean and veggie burrito with guacamole
Chick pea and vegetable curry with brown rice or whole grain Indian bread
Whole grain cereal with nuts and dried fruit
(One of my favorites) Grain and bean salad: Cooked and chilled whole grains (like quinoa or barley) and rinsed canned beans tossed with olive oil, lemon juice, herbs/spices of your choice, and chopped veggies
Fruit slices and whole grain crackers with nut butter
Hummus and tomato on a whole grain bagel
Soy yogurt with granola
Fruit smoothie made with frozen fruit, fortified soy milk, and ground flax seeds
Salad greens tossed with nuts, seeds, chopped veggies, and creamy tofu-based dressing, stuffed into a whole grain tortilla or pita

If none of these measures make you feel more energized, please visit your healthcare provider. Many health conditions can lead to fatigue, so it's best to get a checkup.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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