How to Manage Your Mood with Food
Here's a meal-by-meal guide to eating for energy and managing
your mood with food.
Breakfast
Eating a good breakfast boosts your concentration and revs your
energy, particularly in the morning when you may need it most.
Without breakfast, you're more likely to make that second pot of
coffee by mid-morning.
Instead, keep your blood sugar on an even keel with complex
carbohydrates. Avoid refined carbohydrates, such as white bread
and white sugar. These have a high glycemic index, which can
cause spikes and dips in your blood sugar levels.
The right complex carbohydrates provide your brain and muscles
with the steady flow of the energy they need. Grains are great
sources of B vitamins, which aid in the metabolic production of
energy. The best carb choices for breakfast are natural
whole-grain breads and cereals.
For the best breakfast, add a low-fat protein, such as yogurt,
cottage cheese, or skim milk, and watch your fat intake as well
as your meat consumption (meat takes more energy to digest).
Mid-morning snack
Turns out, snacking may not be such a bad idea. Eating every few
hours helps your body use nutrients more efficiently. It
stimulates your metabolism, keeps your blood sugar levels
steady, reduces stress on your digestive system, and decreases
hunger, which means you'll be less likely to overeat when
mealtime finally rolls around.
If you're craving carbs, which many of us do at this time of
day, choose whole-grain bread, cereal, or fruit.
Fruits and vegetables deliver a low-fat, high-fiber alternative
to the vending machine choices. Raw carrots and sugar snap peas,
for example, provide a crisp, satisfying crunch and won't zap
your energy. Challenge yourself to eat at least five servings of
fruits and vegetables each day.
For maximum energy throughout the day, avoid foods that are
laden with simple sugars, such as cookies, pastries, candy bars,
and sodas, which can bring on erratic blood sugar levels.
Instead, try some lean protein (low-fat yogurt, cottage cheese
or lean meat) to help tide you over until lunch.
Lunch
At midday, go light. Because a hefty helping of carbohydrates
can increase the amount of seratonin in the brain and cause that
sleepy feeling, focus on low-fat protein.
Protein can actually raise energy levels by increasing brain
chemicals called catecholamines. Eat a lunch of low-fat cheese,
fish, lean meat, poultry, or tofu.
Mid-afternoon snack
Choose something that will keep you satisfied until dinner. A
little bit of fat is fine. It gives those carbohydrates and
proteins some staying power. My favorite? All-natural peanut
butter and a few crackers.
Before your work-out
Carbohydrates are fastest to digest and pack quick energy. Add
protein for staying power, but stay away from fats. They can
make you cramp.
Dinner
The agenda for the evening can dictate what you'll eat for
dinner. Need to stay on overdrive for back-to-school night?
Choose low-fat proteins. If you're in relax mode, indulge a
little.
Whatever's on the menu, remember the Pie Test. Envision your
plate as a pie. Seventy-five percent of the pie should be filled
with fruits, vegetables, and grains and 25 percent with other
foods, such as diary products and meat.
Before bed
Before turning in, a carbohydrate-rich snack can supply
seratonin to help you fall asleep. But go easy. Too much food
can reduce the quality of your sleep.
Eating for energy is one of the most effective, powerful, and
fast-acting mood-boosters. Try it today and see!