“These are the ones you want to limit.”Ĭomplex carbohydrates, on the other hand, burn strong and slow, mainly due to their fiber and protein content. “Refined carbohydrates such as white bread, pasta, candy, cakes, and biscuits are often referred to as ‘simple sugars’ because they are released quickly into the bloodstream and can lead to energy spikes that are followed by crashing energy lows,” she says.
They may have a bad reputation, but carbohydrates are your body’s preferred source of energy. Add a whole wheat pita and another source of protein like chicken, lamb, fish, or falafel for a meal.” Do focus on complex carbohydrates. “Dipping vegetables like carrots, cucumber, peppers, broccoli, or snap peas will give you an added fiber boost and help keep you satisfied. “The chickpeas in hummus are a good source of both complex carbohydrates and proteins, and the tahini paste is made from sesame seeds, which are high in healthy fats,” says Raphael. You can also add an egg to make it a meal.”Īnother snack idea that will keep you fueled? Hummus with vegetables. “Sprinkle with a little cheese or nuts for some protein. “You get healthy fat from the avocado and complex carbohydrates from the bread,” she says. Make them well balanced, and include complex carbs, proteins, and fats.įor a snack, the Instagram-famous avocado toast is actually an ideal option, if you use a slice of whole wheat bread and half an avocado. That means three small-to-moderate-size meals and two snacks,” says Raphael. Don’t go hungry.Įating regular meals and snacks helps keep your energy at an even level, without highs and lows. “Sausage, bacon and other cured meats are good sources of protein, but they are also very high in salt and saturated fats, so you should limit how much of these you eat,” says Raphael. “Oatmeal-but not the kind that comes in packets loaded with sugar-with a tablespoon of peanut or another nut better, 2% plain Greek yogurt or cottage cheese are all good, protein-rich options,” she adds.Įven dinner leftovers like grilled chicken made into a sandwich or vegetables with brown rice can be a healthy first meal. It also helps you choose healthier foods throughout the day.Įggs are a great option, made even better in an omelet with vegetables, which adds fiber to keep you fuller longer. “Eating a well-balanced, protein-rich breakfast has been shown to help reduce cravings later, like that 3pm snack slump,” says Raphael. If your goal is to eat to maintain your energy throughout the day, Raphael offers a couple of guidelines to follow to keep your engine humming.
So enjoy the treat, and just remember that it’s all about the portions.” That means having a little chocolate or a couple of cookies, even daily, is okay. But “all foods fit in a well-balanced diet. Eating foods you think of as being unhealthy can often lead to feelings of guilt. “Food should not be seen as ‘good’ or ‘bad,’” Raphael says.