You probably have a meal plan.
If you don’t, you might want to rethink what you’re eating, says Dr. Jennifer E. Miller, a dietitian and nutritionist at Harvard Medical School in Boston.
Here are some tips to make sure you have the right meals for your body and mind.
Choose meals with protein in them, even if they’re not technically protein-packed.
That’s the key to keeping your heart and brain healthy, says Miller.
In a study published in The Journal of Clinical Nutrition, she found that people who ate at least 80% of their calories from protein had better blood pressure control, reduced heart rate and reduced symptoms of heart disease.
People who ate less protein but ate plenty of carbohydrates, or even more carbohydrates, were also more likely to benefit.
Get a protein bar or protein shake from your local grocery store or online.
The key to eating a balanced meal, Miller says, is to choose a high-protein, low-carb, whole-grain protein option, and not a “mild” or “sugar-free” protein option.
For example, she says, a cup of whole-wheat or barley-flour toast could provide plenty of fiber and nutrients, but it might not be as healthy for you as a full-fat, protein-rich breakfast.
Look for a protein-containing cereal, such as cereal with protein and vitamins, to get protein in it.
“If you want a balanced and healthful meal, you should be eating a good amount of protein and protein-fortified foods, says Jennifer E