| Woman's Health
Eating for Energy: How to Manage
Your Mood with Food
by Susie Michelle Cortright, author,
More Energy
Now!
The connection between
the food you eat and the energy you radiate is common sense. You have felt,
I'm sure, the lethargy after a holiday meal and the spring in your step after
a wholesome breakfast. But is there a way to tailor your eating routine to
maximize your energy levels all the time?
In a word, yes.
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. |
