Mind, Body & Spirit Diet Guidelines

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If you find yourself feeling irritable or sluggish, you may need to tune up your diet. How you eat, and when, can make a huge impact on how you feel. To keep your moods on an even keel and your energy levels up, follow these tips from the nutrition experts at EatingWell.

Start your day with a healthy breakfast

Breakfast really is the most important meal of the day. For a well-rounded breakfast that will power up your day, be sure to include a serving or two of whole-grains, fruit (whole fruit, rather than juice, if possible) and a high-protein food, such as low-fat yogurt or cheese or a little lean meat. The carbohydrates will kick-start your metabolism and give your brain fuel to function all morning long, and the protein will help you stay satisfied until lunchtime rolls around.

Don’t skip meals

Because of our fast-paced busy lives, we often don’t find time to eat regular meals. But this catches up with us in several ways. Do you hit a wall around 3:00 in the afternoon and then remember that you’d skipped lunch? Try to make a habit of eating every four to five hours. This will provide your body with a constant source of fuel and will help prevent those hunger pangs that leave you feeling tired, cranky and ready to gobble down anything in sight. By eating regular meals you’re also less likely to make poor food choices that leave you feeling crummy afterwards.

Strive for balance

Be sure your meals include some lean high-protein foods with plenty of whole grains, fruits and vegetables. Such foods take longer to digest, keep you satisfied longer and are more likely to keep you feeling energized and productive. Overall, protein should make up 15 percent of your calories, fat should make up 30 percent or less and grains about 55 percent.

It’s especially important to get some protein at lunch to avoid that afternoon slump since protein contains amino acids, such as tyrosine, the building block for alertness-boosting neurotransmitters (brain chemicals that relay signals between nerve cells).

Include plenty of high-quality carbohydrates, such as vegetables, fruit, beans, brown rice and whole-grain bread or pasta. Be sure to choose wisely, especially if you’re running on overdrive: stress often leads to a craving for carbohydrates because they boost serotonin, which has a calming effect. When you’re in that state it’s easy to succumb to chips, cookies, pretzels or other highly refined carbohydrate snacks.

If you’re craving carbs, reach for so-called “good carbs” like whole grains and fruits, which give you a nutritional boost in the bargain. Good snacks to have on hand are whole-grain granola bars, fresh or dried fruits and whole-grain crackers. Choosing the right carbohydrates can help increase the nutritional content of your meals and snacks.