With finals upon us and the daylight shortening, we can all admit that we feel our energy levels lagging a bit. Instead of drinking large amounts of coffee, energy drinks, or soda, try adjusting your eating habits to give yourself a more natural boost.
- Wean yourself off of the caffeinated beverages. Many of these drinks have a high sugar content. You will feel peppy for about an hour, then crash. Instead, opt for water, naturally sweetened fruit juices, unsweet or lightly sweetened tea, and low-fat milk.
- Eat more often, but lightly. Cut down on portion sizes, and eat meals or snacks every 3-4 hours. If your stomach isn’t growling after 5 or 6 hours without eating, your portions are too large for a single setting, and can lead to you feeling sluggish. Snacks should not be considered “mini-meals” but rather a small bridge to tide you over and keep cravings at bay until the next meal.
- It’s all about balance. A well-balanced meal should include lean protein, whole grains, fiber-rich fruits and vegetables, low-fat dairy, and a small amount of healthy fats. Snacks should consist of a carb and protein combo. Some examples of meals and snacks are listed below.
By following these three simple tips, you will be on your way to feeling lively and energetic in no time! Happy Painting!
http://www.eatright.org/Public/content.aspx?id=6442478741
Remember, these are just examples. Feel free to try your own combinations.
Meals
Lean Protein: Chicken, Turkey, Fish, Lean cuts of Beef and Pork
Whole Grains: Whole Grain Bread, Whole Grain Pasta, Brown Rice
Healthy Fats: Natural Nut Butters, Avocado, Extra Virgin Olive Oil
Snacks
Carb/Fiber: Fruit, Vegetables, Whole Grain Crackers, Whole Grain Bread
Protein: Nuts, Natural Nut Butter, Hummus, Low-Fat Dairy, Hard-Boiled Egg, Sliced Deli Meat
THE PAINTED PLATE 