Foods to Fuel for Any Situation

As health professionals, we are often asked, “What is the number one food I should eat for my health?” If only it were that easy! Our answer varies depending on a number of factors, including lifestyle, individual preferences and setting. Take a look at our food recommendations for common situations below.

Pump up pre-workout. A light snack with water is the best way to fuel your workout without weighing you down. Yogurt with a few whole grain crackers, or pretzels with hummus before your workout will curb your hunger and help power you through. If you snack less than an hour before exercise, choose a quick digesting carbohydrate, such as a piece of fruit for a boost of energy.

Hitting the road. Opt for a meal that travels well and will sustain your hunger. Bringing food ensures you don’t need to spend money on processed items in a pinch. Pack a whole-wheat peanut butter and jelly sandwich with a banana, a hummus and veggie wrap, or dried fruit with nuts or dried edamame to snack on -- and don’t forget your water bottle.

Battling the sniffles. When you sense a cold coming on, some of the best foods to include are warm liquids and garlic. Liquids help to line mucus to ease and diminish a dry cough and keep you hydrated. Garlic has disease-fighting agents to help boost your immune system. A soup with garlic or onions will do the trick.

Dreaming of sleep. A grumbling stomach is sure to keep you up at night; so don’t ignore those hunger pangs before bed. A light snack will keep hunger at bay without disrupting your sleep. Combine carbohydrates and protein to create a snooze-worthy snack. Carbohydrates increase serotonin levels and protein contains tryptophan-two hormones that promote better sleep. Greek yogurt with sliced banana, crackers with cottage cheese, whole grain cereal with skim milk, and turkey on whole wheat bread are all great bedtime snacks.

Speaking out loud. A high protein, low-fat meal is the way to sustain your stamina and keep nerves under control when speaking to a crowd. The power of protein from fish, chicken or beef paired with veggies or whole-grains will enhance concentration and keep you alert.

The Bottom Line: Certain foods can improve your body’s performance during various activities. Overall, stay healthy and ready for any situation by consuming a balanced diet with a variety of colors and food groups.

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