Sporty young woman eating a bowl of muesli while listening to music sitting on the floor at home

Chicago Home and Lifestyles – When to eat food.

Sporty young woman eating a bowl of muesli while listening to music sitting on the floor at home

When you eat can be just as important as what you eat. We all know that certain foods are good for us, but did you know that carefully choosing when you eat certain foods can have an even greater effect? The following are some suggestions to get the most out of the foods you eat.

Before working out is the best time for some complex carbs. Wheat toast, whole grain cereals, pasta, and brown rice are all good. Fruits and vegetables are good too. Save the protein for later, since they are slow to digest. Hungry right before working out? Have an apple or banana! After working out, you need protein and carbs. This helps refuel the muscle energy spent. PB&J  sandwiches are great, as well as lean meat like turkey on whole wheat. Yogurt and fruit works, as well as a healthy smoothie with dairy or protein powder. Even chocolate milk with pretzels is effective!

If you have an energy slump in the afternoon don’t always reach for the coffee. Dark chocolate is a great alternative as it contains caffeine; the darker it is the better! Fruit has sugar for energy but won’t cause the crash associated with processed snacks. Fruits rich in Vitamin C like oranges convert fat into energy.

Feeling anxious? Foods rich in zinc have been linked to lower anxiety. Cashews, oysters, and egg yolks are all rich in zinc. Salmon and other omega 3 rich fish may lessen stress. The probiotics in foods like sauerkraut, kimchee, and pickles can lessen social anxiety.

If you have a busy day ahead, oatmeal is your best bet to start out the day. It contains a fiber known as beta-glucan. It keeps you feeling full longer. Complex carbs like oatmeal boost your serotonin levels to keep you calm and even keeled throughout the day.

Going out for some drinks? Having some good high protein food in your stomach is the way to start out the night. Food eases the irritation of your digestive system and lets the alcohol absorb more slowly. Cheese is good, as well as tofu.

Food can also heal. Chicken soup eases congestion and is anti-inflammatory. The BRAT diet ( bananas, rice, applesauce, and toast) helps with all sorts of digestive maladies. Bananas and kiwi fruit can also help with bloating and irritable bowel syndrome.

Nutrition can also affect your skin. We’ve always heard greasy foods as well as chocolate can cause breakouts, but it’s not quite as simple as that. Eat a diet rich in low glycemic foods like vegetables, oats and dried beans. Good nutrition can also help if you are trying to conceive. Folate is most important. It comes in leafy vegetables, peas, oranges, lemons, bananas, melons, and strawberries. Some research suggests full-fat dairy, whole grains, and more protein from plant sources instead of animals can make a difference.

Kathleen Weaver-Zech and Dean’s Team Chicago