FOOD FOR EVERY ACTIVITY

Eating the wrong foods at the wrong times can hurt how you function. Here's how to fuel up for a successful day. Pick the Right Food for Every Task by sharon feiereisen. 

People are not cars, as you've probably noticed. We run on an enormous variety of fuels, and some are better suited to certain jobs than others. Load up on the right stuff, and you can turbocharge your creativity, memory, energy, and more. We presented nutrition experts with a variety of situations and asked what they'd eat to best prepare for each challenge. An important meeting What To have: Tea with a little milk Why: "Green, black, and oolong tea contain the amino acid L-thea­nine, which passes the blood-brain barrier to bring on mental calmness and ease anxiety while creating alertness, making it the perfect tonic before an important meeting," say Tammy Lakatos Shames and Lyssie Lakatos, registered dietitian nutritionists and authors of The Nutrition Twins' Veggie Cure. "Additionally, the little boost of caffeine in the tea will give a mental edge without being enough to cause anxiety. The calcium in the milk will help to relax the muscles as well. Bouncing back from a late night What To have: For breakfast, 16 ounces of water plus coffee or green tea, a hard-boiled or scrambled egg, a piece of fruit, and half a 'cup' of oatmeal. For lunch, chicken breast, steamed broccoli, and black bean and quinoa salad. For dinner, salmon, steamed veggies, and brown rice. Why: "Dehydration makes fatigue even worse, so starting your day with water will counteract that," say Shames and Lakatos. "You want to fuel with a mix of complex carbs, protein, and fiberan egg, fruit, and oatmeal make the perfect combo. The fiber-packed oatmeal may help you stay alert throughout the day, they say, citing a study showing that people who ate high-fiber cereal in the morning felt 10 percent less fatigued, possibly because the fiber keeps blood sugar and energy levels on an even keel for a longer time. Raking leaves What To have: Sprouted grain bread with coconut oil and avocado Why: The carbohydrates in the bread will give you energy, explains Keri Glassman, RD, MS, founder of nutritiouslife.com. The avocado and oil pack a lot of fat, which will help you stay satisfied longer. (So none of those "I just need a snack break" excuses!) A day of errands What To have: Steel-cut oatmeal, egg whites, fruit, and nuts Why: Starting a long day with a good breakfast is key. "Try steel-cut oatmeal for long-acting, low-glycemic carbs and some egg whites or a protein shake for protein," suggests David Greuner, MD, a cardiovascular surgeon and director of NYC Surgical Associates. "Adding fruit in the morning will also give you sustained energy for the day. Endovascular surgeon at NYC Surgical Associates Christopher Hollingsworth, MD, adds that having multiple small meals (versus three large meals) is also a good strategy. "A large meal can really slow you down and make you feel fatigued. Take along a bag of almonds and snack frequently for quick hits of energy. Holiday dinner with the family What To have: Pistachios Why: Some people wait all year for an excuse to overeat. (And if that's you, check out our science-based guide to gorging on p. 128.) But if you want to curb the urge to overdo it at big family meals, snack beforehand on pistachios, which have protein and fiber, the winning combination for staving off hunger. "When you get to the meal, the edge will be taken off, so you won't feel the need to dive into every dish that comes your way," say Shames and Lakatos. And the satisfying crunch of the nuts can ease the stress you feel when Grandma asks for the umpteenth time why you aren't married yet. No need to fret about overdoing it on the pistachios themselves. The leftover shells provide a visual cue of how much you've eaten, which, according to research, can help you to curb your intake­­an idea known in nutrition circles as the Pistachio Principle. A big test What to have: Flaxseeds Why: Flaxseeds are great for increasing focus and memory. Dr. Greuner suggests adding them to oatmeal, smoothies, and protein shakes. "Flaxseeds are high in fiber and omega-3s, which help improve concentration by keeping your blood sugar levels stable. Be sure to grind your flaxseeds in a blender, coffee grinder, or food processor to make the fiber more easily digested and more effective at reducing blood sugar levels," he says. As a bonus, flaxseeds may also help prevent cancer, but more research needs to be done on humans. The annual office party What To have: Veggies with hummus, bean dip, or black bean and corn salsa Why: "The carbohydrates in pulseschickpeas, dried peas, beans, and lentilsquickly ramp up your body's feel-good chemical, serotonin, a neurotransmitter that combats pain, decreases appetite, and produces calmnessperfect for before mingling! say Shames and Lakatos. "The fiber and protein in the pulses promote gradual digestion, leading to both long-lasting energy and an ongoing mood boost.