April 22, 2014

Do you want to make healthy nutritional choices, but keep finding yourself eating chips or chocolate right before bed? Attempting to put together a meal plan for a loved one? This guide for what to eat over the course of the day is a useful tool to help keep you on track with your goals by helping you understand what foods align with your intentions, will best maximize your results, and avoid the late-night snacking you only regret.

Time of DayGoalWhat to EatSuggestions
7:00 AM (Breakfast)Feel full, kick off dayA balance of complex carbs, fats, and protein to satisfy your appetite and control it through the morning
  • Oatmeal topped with peanut butter and berries
  • Whole-wheat toast topped with cheddar and avocado
9:00 AMFocus on tasksAntioxidants to promote brain cell production and improve memory and learning
  • Coffee
  • Green tea
  • Gum
11:00 AMTake the edge off hunger, avoid unhealthy snackingProtein that reduces cravings
  • Lowfat Greek yogurt
1:00 (Lunch)De-stressVitamin B6 to create mood-stabilizing neurotransmitters and aids nervous system function; magnesium to relax blood vessels and muscles; protein to satisfy hunger
  • Spinach, summer squash, and zucchini salad topped with quinoa
3:30 PMBeat an afternoon energy slumpWhole foods to provide real energy instead of merely a boost (Avoid caffeine and sugar!)
  • Nuts (1oz.): almonds, walnuts, or pecans
5:00 PMFuel up for a workoutEasy-to-digest carbs to adequately fuel your muscles; electrolytes to stay hydrated
  • Small smoothie with milk, yogurt, and berries
  • Coconut water
6:30 PM (Supper)Spike metabolism and control appetiteFlavor-rich ingredients that enhance a high-fiber, reduced-fat main course
  • Chili peppers
  • Herbs and spices
  • Chicken, fish, brown rice, and vegetable dishes
10:00 PMCalm down, fall asleepCarbs that produce the amino acid tryptophan to assist the body in producing serotonin, which tells the brain to go to sleep; Calcium to help relax blood vessels
  • Vanilla soymilk

Content taken from “The Best Foods to Eat at Every Time of Day” via Woman’sDay. Download a printable version of this chart here.

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