How to Prevent the 3pm Energy Dip

How to Prevent the 3pm Energy Dip

How to Prevent the 3pm Energy Dip

By Hannah Deacon, B.Sc., RD, PTS
Hannah Deacon is a Registered Dietitian with Loblaw Companies Limited.


In my 6 years as a dietitian, people always asked about ways to increase their energy. As a society, we are busier than ever and on the go, needing more energy! Read along the tips below to boost your energy levels.

  1. Follow the balanced plate
    A balanced plate includes ½ of your plate in fruits and vegetables, ¼ whole grains, and ¼ proteins. The balanced ensures you are getting the balance of all the right nutrients to provide you with energy for your daily activities. The new Canada’s Food Guide that came out last year resembles the balanced plate. You can download a copy of the food guide from https://food-guide.canada.ca
  2. Eat smaller meals throughout the day
    Ever have a larger meal and feel tired after? Having smaller meals throughout the day ensures your body is getting just the right nutrients. You can try 3 balanced meals and 3 snacks or you can do 5 small balanced meals.
  3. Be mindful of your sugar intake
    Sugary drinks such as pop, sugary drinks, and flavored coffee drinks will increase your blood sugars initially, however, causing them to crash later. This is when you start feeling tired. Often, people will resort to more of these to increase their energy, only to crash again later.
  4. Drink up!
    Hunger is often confused with thirst, so make sure you are drinking enough water throughout the day. It is recommended to consume at least 2 L of water daily. The easiest way around that is carrying a 1 L water bottle around, filling it up twice/day!
  5. Snack smart
    Instead of reaching out to sugary snacks that can leave you feeling tired, nourish your body with healthy balanced snacks. Examples include: an apple with a tablespoon of peanut butter, a cup of carrots and ¼ cup of hummus, a slice of cheese with some whole grain crackers. You can also combine some Greek yogurt with your favorite berries for a yogurt parfait or have ¼ cup of your favorite nuts for some healthy fats.

If you would like support from a Registered Dietitian to help create an optimal diet that is just right for you, virtual dietitian services are available through Shoppers Drug Mart. Visit www.shoppersdrugmart.ca/dietitians and schedule a free 15-minute consult to learn more. 

The information provided is for personal use, reference and education only and is not intended to be a substitute for a Physician’s advice, diagnosis or treatment. Please consult your healthcare professional for specific information on personal health matters. Please note: Dietitian services are currently only available in Ontario. Please contact your store to learn more. ®/TM 911979 Alberta Ltd. ©2020 Shoppers Drug Mart Inc

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