MadSci Network: Medicine |
Hello, Sheon. The answer to your question is not so much when you eat but rather what you eat and how much. There are some things to consider. First of all it's good that you want to scrutinize the school's food plan, as many do not serve the most nutritious foods. Obviously it's wise not to include "junk foods" such as soft drinks, cakes, sweets, and the like. What is known in science is that a diet high in such foods, especially sweets, deliver a lot of an amino acid known as tyrptophan which converts into a brain chemical known as serotonin. High levels of serotonin makes you more relaxed and sleepy. The emphasis should be to always include high protein along with complex carbohydrates. Some examples of the former are: low-fat dairy products, legumes, peanut butter, eggs, fish and soy, while lean chicken or turkey breast are also fine. Examples of complex carbs. are: whole- grain breads, whole-wheat noodles, high-fibre cereals, fruits and vegetables. Other ideas in this category include; rice cakes, whole- grain crackers and how about plain popcorn! Oils such as olive or canola are good to sprinkle on your salads, as are low-fat dressings or low-fat dips. As for drinks, low-fat milk, soy milk, V-8 juice, and fruit juices or just plain spring water are all good. Desserts such as fig bars, raisins, dried fruits or nuts can be eaten in moderation. The idea is not to eat too much at any one meal since overeating can make you feel sleepy. Also it is important to keep in mind not to skip meals as this too can make you more sleepy. I consider breakfast to be a very important meal providing you with enough energy to kickstart your day. At recess and/or lunch make time for exercise! If you are active rather than just simply sitting all day, you'll find that you will end up being more alert. Finally, it is important to get enough sleep at night. Hope some of these tips will aid in improving your school menu and help you overcome fatigue later in the day. Hope that helps, Peter Bosani.
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