A light breakfast, a heavy lunch, an energy slump in the afternoon—sounds familiar? Here’s how to break the cycle and get perky. By Shweta Gandhi
Overeating is really easy, no matter what time of the day it is. But the uneasiness and uncomfortable feeling that accompanies it is simply not worth it. Meals need to be eaten at the right time, and in the right proportion. Research has extolled the numerous benefits of eating a heavy breakfast (by heavy we do not mean stuffing yourself full) followed by a light lunch. This will banish the sleepiness you feel on most afternoons. And when you feel like snacking later (early in the evening), have these four foods that will give you the energy boost you need.
Remember the age-old adage “An apple a day keeps the doctor away?” It holds true even today. Packed with nutrition and literally 80 calories, one apple a day reduces the risk of developing cancer, hypertension, diabetes and heart disease. Furthermore, apples are rich in anti-oxidants, flavonoids and dietary fibre. Carry one of these to work to help you control your weight.
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin and antioxidants that are known to support brain health. One of the lesser-known benefits is that they help improve reproductive health in men. Just a quarter cup of walnuts provides more than 100 per cent of the daily recommended intake of plant-based omega 3 fats, along with good amounts of copper, manganese, molybdenum and biotin. So be smart and add these to your snack list.
This less popular variant of the potato family is actually the more potent one, health-wise. Sweet potatoes are an excellent source of vitamin A, vitamin C, vitamin D, vitamin B1, B2 and B6, manganese and copper. Additionally, they also provide potassium and dietary fibre and phosphorus. Eat them however you fancy—steamed, roasted, baked or grilled. Or, add them to soups, stews or even sandwiches.
Yogurt is yet another healthy snack (as long as it’s unflavoured). It’s loaded with vitamins—one serving can give you a significant amount of potassium, phosphorous, iodine, zinc, vitamin B5 and vitamin B12. It can even aid you in weight loss—when you eat yogurt, the calcium signals your fat cells to pump out less cortisol, which makes it easier to drop the kilos. The probiotics prove beneficial too as they kill harmful bacteria, regulate digestion and strengthen your immune system.