If you are like most people you have experienced a sugar crash, the feeling of no energy left and a mood which means people should stay as far away as possible. It is well known that diet does not only effect how you look on the outside but how you feel on the inside, reaching for that packet of chips may seem like a good idea at the time but the after effect and feeling does not support a healthy waistline or mind.
So what can you do if you still want to eat without hitting the wall a few hours later? Here are some useful tips to swap for the ‘sometimes foods’ like sweet biscuits and cakes, the chips or chocolate bars:
- Create a balanced meal or snack approach. This means selecting some wholegrain carbohydrates which will keep you feeling fuller for longer and provide vitamins and minerals the refined carbohydrates can’t give your body. This includes B vitamins which help you make energy from the food you eat (which helps your mind think and feel better). Examples can be a slice of whole grain bread, 1-2 wholegrain crackers or rice cakes.
- Add some protein. Protein is great to not only keep you feeling fuller for longer but if you choose certain types of protein like a small tin of fish or a handful of nuts such as walnuts, these add omega-3 fats and have been linked to improving mood. Other good protein options can be a small tub (200g) of low fat yogurt, half a cup of ricotta or some tofu for those who are vegetarian or vegan.
- Remember some vegetables or fruit to complete the package. Eating fruit and vegetables has been shown to improve your mood almost immediately after eating.. Try adding a small peach or plum or cutting up some carrot or celery sticks to add to the mix.
Preparing food in bulk can be a time friendly choice but can lead to over indulging in the foods if not separated into individual containers. Try preparing 3 days in advance to minimise both stress and prevent the risk of over eating what you have prepared.
Take home message: Preparing your meals and snacks is a smart way to reduce the stress of having to try to find a healthy option when away from home, it also allows you to enjoy regular balanced meals and snacks which over the long term will help your mind function optimally and allow you to feel the health you deserve.
