WHAT TO EAT WHEN

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WHAT TO EAT WHEN

Need to Be Alert?

Does your energy level plummet in the
mid afternoon? A snack can help revive you,
but some choices are better than others.
Chocolate has caffeine, and the darker it is,
the more of a punch it packs. Fruit can also
give you a quick boost, because it has
sugar (though not as much as candy, which
can set you up to crash and burn). Types
rich in vitamin C, such as oranges, help
your body turn fat into energy.

Ready to Work Out?

A couple of hours before you exercise is
the perfect time to fuel up with healthy
carbs. Good choices include whole-grain
cereals, wheat toast, pasta, and brown
rice. Fruits and vegetables can help you
power through, too. It’s best to avoid a big
boost of protein, though -- that takes
longer to digest. If you’re hungry 5-10
minutes before your workout, try a banana
or an apple.

Hungry After Exercise?

Within 1-2 hours of finishing a workout, aim
to eat a snack or meal that has both
protein and carbohydrates. This will help
your muscles recover the fuel you’ve
burned. Try a PB&J or turkey sandwich
with veggies, yogurt and fruit, pretzels and
low-fat chocolate milk, or a healthy
smoothie. And of course, drink water to
replace the fluids you lost during your
sweat session.

Need to Hydrate?

Water is the obvious choice, and that’s
a solid strategy. But some foods can
boost your hydration, too. Fruits and
vegetables that fight thirst include
watermelon, iceberg lettuce, celery,
cucumber, strawberries, zucchini, and
cauliflower.

Want to Stay Calm?

Therapy and medications are the best ways to
treat anxiety, but some foods could affect how
you feel, too. The mineral zinc has been linked
to lower anxiety. Cashews, egg yolks, and
oysters are good sources. A serving of salmon
can also be a wise choice. The fish is rich in
omega-3 fatty acid, which, according to one
study, may ease stress. Probiotics, which
come in foods such as pickles and sauerkraut,
may lessen social anxiety.

Busy Day Ahead?

Oatmeal may be the perfect
breakfast when you’re facing a hectic
day. It has beta-glucan, a type of
fiber that makes you feel fuller
longer. Research also has shown
that complex carbohydrates,
including oats, boost serotonin levels
in your brain. That can help keep you
calm.

Under the Weather?

Chicken soup really can help when you
have a cold. It has an anti-inflammatory
effect and can ease congestion. What if
your stomach’s the problem? You may have
heard of the BRAT diet (bananas, rice,
applesauce, and toast) that doctors
recommend after vomiting or diarrhea. But
did you know melons such as cantaloupe
and honeydew can help with indigestion?

Feel Bloated?

This common but uncomfortable feeling is
linked to gas. Lactose intolerance, when you
can’t easily digest the sugar in milk, is one
cause, so try a switch to lactose-free dairy
products to see if that helps. One small study
found that eating a banana every day
reduced discomfort for some women. Kiwi
might also help. Researchers found that it
eased symptoms and improved digestion in a
few people with irritable bowel syndrome.

Before a Night Out

There’s solid science behind the ageold
advice against drinking alcohol on
an empty stomach. Food in your belly
will help prevent irritation of your
digestive system. It will also make
your body absorb the alcohol more
slowly. High-protein foods such as
cheese and tofu are good choices.

Hope to Conceive?

You may already know that you should get
more folate if you plan to get pregnant. It’s
an essential nutrient for a growing baby. It
comes in leafy vegetables, peas, oranges,
lemons, bananas, melons, and strawberries
(or in a prenatal vitamin). Other foods in
your diet may affect fertility, too. Some
research suggests full-fat dairy, whole
grains, and more protein from plant sources
instead of animals can make a difference.

For Clearer Skin

You may have heard that greasy food
or chocolate will make your skin break
out. It’s not quite that simple, but
nutrition can affect your complexion.
Some studies suggest that a diet rich
in low-glycemic foods can fight acne.
Good choices include fresh
vegetables, beans, and steel-cut oats.

Thank You

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