Foods

Scientists have found that low-fat proteins tend to stimulate while carbohydrates tend to calm you down.

Among the brain booster foods are low-fat milk, skinned chicken and dried beans.

Mood soother foods include bread, pasta and cereals.

Breads, Cereal, Rice and Pasta -

Enriched and whole grain products are good sources of complex carbohydrates and, iron and B vitamins. You need 6-11 servings daily.

Fruits -

Fruit and fruit juices can be good sources of vitamins A and C and carbohydrates. You need 2 to 4 servings of fruit daily.

Vegetables –

Many vegetables and vegetable juices are good sources of vitamins A or C. Starchy vegetables, such as potatoes and squash, also supply complex carbohydrates – starch and fiber. Each day eat at least 3 to 5 servings.

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts –

Eggs, dry beans, nuts are alternates. Theses foods along with meat, poultry and fish are good sources of protein, iron, and B vitamins. At least 2 to 3 servings equal the recommended 5 to 7 ounces (142 to 198 g) daily.

Milk, Yogurt and Cheese –

These foods are good sources of protein, calcium and riboflavin, a B vitamin. You need at least 2 to 3 servings daily.

1 serving of vegetables equals –

½ cup cooked or raw vegetables

1-cup leafy raw vegetables

¾ cup vegetable juice


1 serving of meat, fish or alternates equals –
2 ounces of lean meat

2 eggs

1 cup cooked dry beans

2 ounces peanut butter


1 serving of milk, yogurt or cheese equals –

8 ounces of milk or yogurt

1 ½ ounces natural cheese

2 ounces processed cheese


1 serving of breads, cereals and other grain products equals –

1 slice bread

½ hamburger bun or English muffin

1 small roll, biscuit or muffin

½ cup cooked cereal, rice or pasta

3 to 4 small crackers

1 cup ready to eat breakfast cereal


1 serving of fruit equals –

1 whole fruit (an apple or a banana)

½ grapefruit or melon wedge

¾ cup fruit juice

½ cup berries

½ cup cooked or canned fruit

½ cup dried fruit


Rain

(Quoted from - Glencoe Health, A Guide to Wellness, Fifth Edition – M.B. Merki Ph.D. and D. Merki, Ph. D., 1997)