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