Blood-Sugar Steadiness: Energy Without Extremes
Steady energy comes from simple routines, not strict rules.
1) Build a steadier plate
- Half plate colourful veg (raw/cooked).
- Palm-sized protein (eggs, fish, beans, tofu, chicken).
- Fist-sized carbs (oats, whole-grain bread, potatoes, rice, beans).
- Thumb of healthy fats (olive oil, nuts, seeds, avocado).
2) Eat order & pace
- Veg → protein/fat → carbs can blunt sharp spikes.
- Slow down a notch; sip water/tea during the meal.
3) Move a little after eating
- 10 minutes of gentle movement within an hour of meals (walk, tidy up, mini stepper). It all counts.
4) Breakfast & snack ideas
- Oats + chia + Greek yogurt + berries
- Eggs + spinach + whole-grain toast
- Overnight oats with nut butter and seeds
- Snacks: yogurt + berries, apple + nuts, hummus + veg sticks.
5) Smart add-ons (optional)
- Psyllium husk: 1 tsp in water before carb-heavy meals can boost fibre intake*.
- Keep a protein shaker handy for light meals.
- Prep lunches in glass/steel boxes so balance is automatic.
6) Sleep & stress matter too
- Aim for regular sleep and some daily unwinding (walks, stretching, breathwork). Both influence appetite and cravings.
Our simple kit
- Psyllium husk, protein shaker, kitchen scale (short term), glass/steel meal-prep boxes, and optionally a walking pad/mini stepper to make post-meal movement easy.
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*Psyllium expands—start small, take with plenty of water, and avoid if you have swallowing/GI issues unless advised by a clinician.