Most people don't give much thought to their midday meal—it's just fuel to get them to dinner. But choose lunch wisely and it can do wonders.
To stay sharp, try:
Grilled salmon
Spinach
Corn
Walnuts
Blueberries
Green tea
The science behind it:
These foods enhance memory and learning, says Fernando Gómez-Pinilla, PhD, a professor in UCLA's neurosurgery department. Omega-3s in salmon and walnuts help nerve cells communicate; antioxidants in spinach and corn (such as vitamin C and flavonoids) optimize brain cell performance; and green tea also helps boost brain function.
The science behind it:
According to research at Pennsylvania State University, people who start with soup eat fewer calories at that meal. (Just make sure the soup is broth based rather than cream based.) The lean protein in lentils and chicken will keep your hunger in check, and vegetables and whole wheat bread—both high in fiber—will fill you up.
The science behind it:
This lunch will take time to digest—thanks to whole grains (pita), protein (beans), and healthy fats (olive oil and pine nuts in the pesto). The result is a time-released supply of calories, says registered dietitian Dawn Jackson Blatner, author of The Flexitarian Diet. "This will give you fuel for five hours of afternoon energy."
