Everyday Power Eating
By: Lynn Grieger
We all think so much about what we eat, but do you ever wonder about when to eat? For example, is it good to eat before exercise? Right after? To have an early dinner or eat right before bed?
It turns out that when you eat can have a great effect on whether and how your body can use the food effectively. So, when planning meals, use these simple guidelines.
The Basics
First keep in mind the very basics: Foods are composed of protein, carbohydrates and fat, the three energy nutrients. Each plays a specific role in the functioning of our body.
- Carbohydrates provide quick energy but are not stored well in the body.
Examples are breads, cereals, pasta, rice, bagels, crackers, fruit, fruit juice, vegetables and legumes. - Protein is used primarily for building muscle and other body parts.
Examples include chicken, beef, pork, legumes, soy products
, nuts, seeds and eggs. - Fat is a long-term storage form of energy.
Fats are found in butter, meats, margarine, mayonnaise, fried foods and some salad dressings.
In addition to those main elements, foods also contain vitamins, minerals and other essential nutrients that keep us healthy, full of energy and focused on the task
- Breakfast: Choose carbohydrates and protein to jump-start your day and feed your brain. Good choices include:
- whole-grain cereal, low-fat milk and fresh fruit
- a sandwich, fruit and glass of milk
- for speed, go for a blender smoothie made of yogurt and fruit
- if lunch isn't for hours, try a larger breakfast (add toast with peanut butter to the cereal and fruit) or try a hot cooked cereal that packs staying-power
- Lunch should include a good protein source to help keep your body functioning throughout the afternoon. Avoid the tendency to overeat or to eat high-fat foods, which cause fatigue. Good choices include:
- vegetable salad with kidney and garbanzo beans and a whole-grain roll
- a sandwich on whole-grain bread with raw veggies on the side
- hearty soup (full of veggies, rice or pasta, and legumes or chicken), whole-grain crackers and a piece of fruit
- pasta salad with veggies and legumes with a fruit salad
- Your evening meal should be the smallest of the day, unless you're working the 3-11 shift! Think small portions of great-tasting food, and use the time to catch up with the rest of the family instead of consuming too-large portions and more calories than necessary. If you haven't had at least five servings of fruit or vegetables by dinnertime, load up on these healthful foods and decrease portions of meat, chicken, or other protein.
- Before a workout choose foods high in carbs for energy and low in fat for quick digestion. Instead of a sugar-laden energy or cereal bar, try these:
- fresh fruit and yogurt
- sandwich with a low-fat filling such as turkey (easy on the mayo)
- low-fat string cheese and a glass of juice
- After a workout, especially if you're trying to maintain or lose weight, avoid the urge to eat anything. Instead, drink lots of water and train your body to wait for the next meal.
- Before bed, avoid high-sugar foods or anything containing fat. Instead, focus on relaxing carbohydrates such as:
- a glass of skim milk and 2-3 crackers
- low-fat yogurt
- fruit salad
