What you eat can affect how well you function during the day and how well you sleep at night. With the right foods, you can enhance both.
FOODS FOR ENERGY
The first rule is to not skip breakfast. Jump-start your day with breakfast for the energy your body and brain need to thrive and to maintain a healthy weight.
Try these tasty foods that are packed with fiber, calcium and other vital nutrients for your morning meal.
- Fresh pineapple chunks mixed with low-fat cottage cheese and a slice of whole-wheat toast with apple butter.
- Whole-grain or bran cereal with skim or low-fat milk and shaved almonds, served with fresh fruit.
- Scrambled egg whites or egg substitute loaded with peppers and a little low-fat cheddar cheese in a toasted whole-wheat pita pocket.
- Fat-free yogurt topped with low-fat granola and dried fruit.
FOODS FOR SLEEP
Most people don't need to snack before bed; this is especially true if you have gastroesophageal reflux disease (GERD). But if you do have a light snack three hours or more before bed, some foods may help promote sleep. Tryptophan-containing foods paired with carbohydrates and calcium calm your brain and allow you to sleep better. Tryptophan is an amino acid found in dairy foods, meats, poultry, whole grains, peanuts and dried beans.
Consider these sleep promoting snack ideas.
- Herbal tea and half a turkey or peanut butter sandwich.
- Whole-grain cereal or low-fat granola with skim or low-fat milk.
- Banana with peanut butter and nonfat yogurt.
Although a light snack can improve sleep quality, it can be challenging to eat healthy in the evenings. If you're trying to reach or maintain a healthy weight, include evening food choices in your overall healthy eating plan.
Betty Oberdorfer
Parish Nurse