You decide to splurge and have a nice meal at a restaurant with friends. Dinner is filled with laughs, great conversation, and yummy food. In fact, you even manage to clear your entire plate. But then it hits you, and you suddenly feel drowsy. Oh no — it’s the itis! The itis is that sleepy feeling you get after eating a large meal. Midterms are in full swing, and collegiettes like you and me need to make sure we can stay awake to study. Instead of spending money on that venti coffee from Starbucks, try picking meals that contain energy-boosting foods instead. Here are a few food items you should start stocking up on to keep you awake and full of energy:
1. Yogurt
Phosphorus is a nutrient prevalent in yogurt, milk, and other diary products. According to WebMD, phosphorus helps your body produce energy. Instead of drinking a cup of coffee to start your morning, begin the day with a container of yogurt or even try greek yogurt. Greek yogurt has more protein than regular yogurt and will make you feel full longer.
2. Spinach
A low-iron diet can also be the blame for your lack of energy. Eat more foods that are high in iron to keep you alert. A package of spinach contains 7.7 mg of iron, according to the United States Department of Agriculture. Try eating a salad for lunch with this leafy green as the main ingredient to help boost your energy level, but remember to skip the heavy dressings.
3. Beans
Beans are packed with protein and iron to keep you energized and full throughout the day. One cup of black beans contains 9.7 mg of iron and 42 g of protein, according to the USDA. Cook black beans and rice with a side of steamed vegetables for a fulfilling dinner. If you don’t feel like cooking, head to Panera Bread for its low-fat vegetarian black bean soup.
4. Salmon
Omega-3 fatty acids are linked to boosting energy. According to WedMD, this nutrient can also help improve cognitive function. Try baking salmon and tossing it in with whole-wheat pasta for some brain food. Eating salmon will keep your energy up and help you stay sharp while doing your homework.
5. Dark Chocolate
Dark chocolate contains 26 mg of caffeine in an 1.45-oz. bar; meanwhile, an 8-oz. cup of coffee has 95 mg, according to Livestrong.com. Dark chocolate will give you a small amount of caffeine, so you don’t end up crashing. In moderation, dark chocolate is also a good substitute for milk chocolate. Eat a piece of dark chocolate to help get you through the day, and it will also satisfy those chocolate cravings you’ve been having.
Good luck on your exams!
Image Sources:
www.womenshealthmag.com
www.closetcooking.com
www.panerabread.com
www.bbcgoodfood.com
www.sciencedaily.com