Eat
Well – A Guidance
With a little attention,
you can vastly improve your pleasure in eating (whether you cook for yourself
or not), and your mood and energy level as well. Here's how:
Be Adventurous
- Try
new ethnic foods
- Taste
something you've never had before (jicama, Boston baked beans, tangerine
juice, feta cheese)
- Create
new combinations of foods (e.g., spread peanut butter on fruit)
- Experiment
with herbs and spices (sweet: cinnamon, nutmeg, vanilla; savory: tarragon,
basil, cilantro; hot: chili peppers, cumin, curry)
- Try
a different setting (see “Food” in the Stanford Directory for a listing of
on-campus eateries)
When you eat with others,
notice and enjoy their company. You can both nourish your soul and feed your
body at mealtime.
Play With Your Food
- Fill
your plate with colorful foods
- Arrange
food artfully on your plate
- Notice
the textures of a meal
- Take
your time to taste and enjoy what is in your mouth
For Energy and Mood
Eating right – along with
physical exercise, adequate rest and relaxation, and a positive mental attitude
– can make the difference between just getting by and feeling great. What you
eat can have a dramatic effect on your mood, energy and alertness. To improve
your energy and mood:
- Eat
breakfast daily
- For
a continuous source of fuel, eat regularly throughout the day
- Breakfast
and lunch should include both protein and carbohydrate (e.g., yogurt,
muffin, banana; egg, toast, orange; tortilla, ricotta cheese and a
smoothie)
- Have
complex carbohydrates (starch) – especially whole grains and fibrous fruit
– and vegetables at every meal
- Drink
at least eight glasses of water a day (really, eight!)
- Eat
foods rich in B vitamins and iron (e.g., greens, grains), or take a
multivitamin daily
- Be
aware of your sugar, caffeine and alcohol intake (after the initial
rush,they can make you feel sluggish and cranky)
- During
stressful times, eat foods high in antioxidants (fruits and vegetables),
and vitamin B (grains, fortified cereals)
- For
better sleep, try a good snack such as tryptophan-rich warm milk; or toast
and jam (a combination of a simple and a complex carbohydrate); or a baked
potato; avoid spicy and high fat foods right before bedtime
- For
pre-menstrual depression and anxiety, try a high carbohydrate, low sugar,
low protein diet
For Snacks
For good energy-packed
snacks, try:
- Whole
grain crackers
- Fresh
fruit and vegetables
- Nuts
and dried fruit
- Instant
oatmeal
- Peanut
butter and jelly or honey on toast
- Potatoes
and yams (microwave 5 to 10 minutes)
Vivekanantha
Clinic & Psychological Counseling Center, at
Chennai:- 9786901830
Panruti:- 9443054168
Pondicherry:- 9865212055 (Camp)
For appointment please
Call us or Mail Us
For
appointment: SMS your Name -Age – Mobile Number - Problem in Single word -
date and day - Place of appointment (Eg: Rajini - 99xxxxxxx0 – Loss of Appetite,
பசியின்மை –
21st Oct, Sunday - Chennai), You will receive Appointment details through SMS.
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