7 Quick Daily Nutrition Tips
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Did you know that, for most of us nonsmokers and light drinkers, food is the strongest mood-altering substance that we put into our bodies? Every day, and all day long, we self medicate with our favorite foods and nonalcoholic beverages.
We feed not only our hunger and thirst, but also our boredom, fatigue, anger, stress, and desire to have fun or celebrate little accomplishments.
What we eat and drink—or don’t eat or drink—affects our mental and emotional health, as well as our physical health. Add to that the fact that poor mental and emotional health also causes poor physical health, then you have every reason in the world to learn how to eat and drink responsibly.
BREAKFAST
Eating a good breakfast boosts concentration and energy. Keep your blood sugar level on an even keel with complex carbohydrates, such as natural whole grain breads and cereals. Avoid white bread and sugar that can cause spikes and dips in your blood sugar. Add a low-fat protein such as yogurt, cottage cheese, or skim milk and go easy on the fat and meat. Meat takes more energy to digest.
A.M. SNACK
Eating every few hours helps the body use nutrients efficiently. It stimulates metabolism, helps keep blood sugar levels steady, reduces stress on the digestive system, and decreases hunger. So, you’ll be less likely to overeat during meals. If you crave carbs, choose whole grain snacks or fruit. Fruit is low fat and high fiber. Raw carrots and snow peas give a satisfying crunch and won’t zap your energy. Try to eat at least five servings of fruit and vegetables a day. Or, try some lean protein, like low-fat yogurt, cottage cheese, or lean meat, to get you to lunch.
LUNCH
Go easy on the carbs. They increase serotonin in the brain, causing drowsiness. Focus on low-fat protein. Low-fat cheese, fish, lean meat, poultry, or tofu are excellent choices.
P.M. SNACK
Choose something that will keep you satisfied till dinner. A little fat is fine. It gives the carbs and proteins staying power. Try peanut butter with crackers.
BEFORE A WORKOUT
Carbs digest quickly and provide instant energy. Protein adds staying power. But, stay away from fats because they can cause cramps.
DINNER
The menu should depend on your agenda for the evening. If you need to pull an all-nighter, go for low-fat proteins. If you’re just relaxing, indulge a little. Remember the 1:3 ratio of dairy or meat to fruits, vegetables, or grains.
BEFORE SLEEP
Carbs will produce serotonin to help you sleep—but too much will reduce the quality of sleep. Take care of your body, and your body will take care of you!
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