EATING FOR ENERGY: TIPS FOR MANAGING YOUR MOOD WITH FOOD

Breakfast
Eating a good breakfast boosts your concentration, particularly in the morning when you may need it most.
Keep your blood sugar on an even keel with complex carbohydrates. Avoid refined carbohydrates, such as white bread and white sugar. 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. Challenge yourself to eat at least five servings of fruits and vegetables each day.
For maximum energy throughout the day, avoid foods that are full of 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 special brain chemicals . Eat a lunch of low-fat cheese, fish, lean meat, poultry.

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.

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!

To boost-поднимать, помогать
erratic – непредсказуемый

To digest - зд. Перевариваться

To tide over – поддержать

Lean - постный, содержащий небольшое количество жира

Hefty helping – большая порция

Agenda- программа

To indulge – баловать

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EATING FOR ENERGY: TIPS FOR MANAGING YOUR MOOD WITH FOOD

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Breakfast

Eating a good breakfast boosts your concentration, particularly in the morning when you may need it most.

Keep your blood sugar on an even keel with complex carbohydrates. Avoid refined carbohydrates, such as white bread and white sugar. 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).

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