Eat Yourself Happy
Eat your way to a tranquil and productive day with these easy food swaps from Miami-based food and mood expert Lisa Dorfman, R.D.
Instead of: A ready-to-eat breakfast cereal bar
Try: A half-cup of trail mix with peanuts, walnuts and dried cranberries or raisins
Why: Most breakfast bars are high in sugar and low in fiber. Trail mix lets you avoid the post-sugar crash that leaves you energy-less and irritable.
Instead of: Fruit-flavored yogurt
Try: Plain, low-fat yogurt with fresh fruit and flaxseed or walnuts
Why: Some yogurts contain huge amounts of sugar (Dannon Blueberry Fruit on the Bottom has 25 grams). Aim for less than 10 grams and add walnuts or flaxseed for mood-stabilizing omega-3s.
Instead of: Kids' cereals - even ones made with whole grains
Try: Cereal containing B vitamins, fiber and protein, such as Total Protein or Fiber One
Why: Numerous kids' cereals have gotten "whole grain" makeovers, but it barely changes their nutritional profiles. The ideal cereal has 5 or fewer grams of sugar and more than 5 grams of fiber.
Instead of: A doughnut
Try: High-fiber, low-sugar waffles (such as Van's Organic) with almond butter
Why: Waffles plus almond butter gives you a total package of omega-3s, fiber, protein and B vitamins.