Choosing what you ingest is one of the best ways to keep your health in optimal condition. And when choosing, remember that it’s not what you eat that matters, but when you eat it them does. Food consumed may dictate how your mood can go; it may also affect your cravings, your energy levels, your sleeping patterns and more. So if you want to feel alert in the mornings, light at lunch or totally sleepy during nights, good food choices can help take you there. Read further to know more on how you keep up with staying healthy via better food choices.

1. 7 AM: Goal –Feel Full
If you feel hungry in the early morning, that’s a good sign indicating that your metabolism is all pumped up. Eating breakfast rather than skipping it associated to better metabolism and good overall health. Eat breakfast within the first hour of you waking up and fill your plate with a balance of fats, proteins and complex carbs—these will help control your appetite throughout the day.

2. 9 AM: Goal—Focus on Work
Coffee may help you concentrate on your tasks at hand. For a similar jolt minus the caffeine, try sipping green tea instead.

3. 1 PM Goal–. Destress at Lunch
Try a salad with spinach, zucchini or squash especially if you want to distress from an anxiety-filled morning. These veggies have a lot of vitamin B6 which can help in stabilizing your mood.

4. 3 PM. Goal—Beat the afternoon slump
You may want to grab a sweet latte, but you have to bear in mind that caffeine may not let you sleep in the evening, so you better that skip the latte. Instead, snack on whole foods that are not only filling but are also delicious. Try whole nuts like almonds, pecans, walnuts or a nut-fruit bar.

5. 5 PM. Goal—Fuel for a workout
A smoothie, yogurt and some berries can give you enough energy to perform well in your workout session.

6. 7 PM. Goal—Stay Slim During Dinner
Heat up your meal by adding a bit of spice on it. Smoked paprika, garlic powder and oregano are some those spices proven to do the work effectively.

7. 10 PM. Goal—Fall Asleep
Vanilla soymilk is proven to be a good sleep inducer. The calcium in the drink helps relax the nerves to promote better sleep.