A little bit of fat is fine

Here’s a meal-by-meal guide to eating for energy and managing your mood with food. Raw carrots and sugar snap peas, for example, provide a crisp, satisfying crunch and won’t zap your energy. Avoid refined carbohydrates, such as white bread and white sugar.Mid-morning snackTurns out, snacking may not be such a bad idea. These have a high glycemic index, which can cause spikes and dips in your blood sugar levels. The best carb choices for breakfast are natural whole-grain breads and cereals.

Eating for energy is one of the most effective, powerful, and fast-acting mood-boosters. Need to stay on overdrive for back-to-school night? Choose low-fat proteins. 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. A little bit of fat is fine.Instead, try some lean protein (low-fat yogurt, cottage cheese or lean meat) to help tide you over until lunch. Grains are great sources of B vitamins, which aid in the metabolic production of energy.DinnerThe agenda for the evening can dictate what you’ll eat for dinner.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).

Instead, keep your blood sugar on an even keel with complex carbohydrates. They can make you cramp. 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.Whatever’s on the menu, remember the Pie Test. But go easy. Envision your plate as a pie. Add protein for staying power, but stay away from fats.LunchAt midday, go light. Protein can actually raise energy levels by increasing brain chemicals called catecholamines. Without breakfast, you’re more likely to make that second pot of coffee by mid-morning. Challenge yourself to eat at least five servings of fruits and vegetables each day. If you’re in relax mode, indulge a little.The right complex carbohydrates provide your brain and muscles with the steady flow of the energy they need. Fruits and vegetables deliver a low-fat, high-fiber alternative to the vending machine choices.If you’re craving carbs, which many of us do at this time of day, choose whole-grain bread, cereal, or fruit. Eating every few hours helps your body use nutrients more efficiently. Try it today and see! . Eat a lunch of low-fat cheese, fish, lean meat, poultry, or tofu. It gives those carbohydrates and proteins some staying power.Before bedBefore turning in, a carbohydrate-rich snack can supply seratonin to help you fall asleep.Before your work-outCarbohydrates are fastest to digest and pack quick energy.

BreakfastEating a good breakfast boosts your concentration and revs your energy, particularly in the morning when you may need it most. Too much food can reduce the quality of your sleep. 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.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.Mid-afternoon snackChoose something that will keep you satisfied until dinner. My favorite? All-natural peanut butter and a few crackers
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