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 Day||Goal||What to Eat||Suggestions|
|7:00 AM (Breakfast)||Feel full, kick off day||A balance of complex carbs, fats, and protein to satisfy your appetite and control it through the morning|
|9:00 AM||Focus on tasks||Antioxidants to promote brain cell production and improve memory and learning|
|11:00 AM||Take the edge off hunger, avoid unhealthy snacking||Protein that reduces cravings|
|1:00 (Lunch)||De-stress||Vitamin B6 to create mood-stabilizing neurotransmitters and aids nervous system function; magnesium to relax blood vessels and muscles; protein to satisfy hunger|
|3:30 PM||Beat an afternoon energy slump||Whole foods to provide real energy instead of merely a boost (Avoid caffeine and sugar!)|
|5:00 PM||Fuel up for a workout||Easy-to-digest carbs to adequately fuel your muscles; electrolytes to stay hydrated|
|6:30 PM (Supper)||Spike metabolism and control appetite||Flavor-rich ingredients that enhance a high-fiber, reduced-fat main course|
|10:00 PM||Calm down, fall asleep||Carbs 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|
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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