In my opinion, breakfast is the most important meal for a working person in an academic institution. I start the morning with a cup of Nescafe with milk followed by little diet which contains carbohydrates & proteins such as cheese & jam. During the working hours, I get special power or sustain it by eating dates & few biscuits or chocolates. My lunch & dinner are combined together at home after finishing my work in the afternoon.

DEFINITELY A GOOD COMBINATION OF DIETS ARE YOU CAN SAY HAVING A BALANCED DIET, COULD INCREASE  YOU STAMINA. 

 I HAVE NOT OBSERVED ANY SPECIFIC FOOD EFFECTS, BUT HERE COULD SAY WHENEVER I'M HUNGARY MY EFFICIENCY OF WORK DECREASES 

In my opinion, breakfast is the most important meal for a working person in an academic institution. I start the morning with a cup of Nescafe with milk followed by little diet which contains carbohydrates & proteins such as cheese & jam. During the working hours, I get special power or sustain it by eating dates & few biscuits or chocolates. My lunch & dinner are combined together at home after finishing my work in the afternoon.

Thanks for all these contributions

Dear Colleagues,

Good Day,

Here is an advice from my Grandmother:

Learn to listen to your body’s signals to know when to eat, and when to stop.

• Eat when you feel physical hunger.
• Try to eat slowly and mindfully.  It takes several minutes for your body to signal fullness.  Enjoy each bite and avoid overeating by stopping before you feel full.

Coffee, milk,nuts,oranges,khurma,German white wine,chicken in oven,salt cabbage and cucumbers,fish are my preferences for energy. My family likes borshch,khush,plov, cakes,barbeque.I cook myself and hate fast food.We cook vegetables for winter ourselves.too.My cucumbers for winter. 

Hi 

Sara Tomm wrote this article on net:

How Does Eating Healthy Affect Your Physical, Mental & Social Health?

Eat fish two to three times a week to reap its many health benefits.

Food powers your life. It fuels all bodily processes that enable you to move, think and breathe. There is no aspect of your life that is not influenced by what you eat. Fueling your body with processed food, fast food, sugar, fat and calorie-dense food affects who you are, what you do and your ability to pursue your dreams and aspirations. Food is that powerful – use it to your advantage.

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Physical Well Being

Strength, agility, coordination, endurance, speed and level of performance are all powered by the foods you eat. What you eat determines how you tackle your daily physical activities, including housework, your job, school, homework, shopping, caring for a family and exercise. Eating healthy enables body movements to be executed with ease. A poor diet with unhealthy food choices can make each movement a major effort filled with stress, strain and pain. If you prefer sugar-laden simple carbohydrates to healthier whole grains, fruits and vegetables, you alternate between energy spikes and crashes. A diet filled with fried foods soaked in unhealthy saturated fats and trans fats and high-fat meats increases your risk for major diseases that impair your physical well being and threaten your life. Replace or limit foods containing unhealthy saturated fats and treat your body to the protective and restorative benefits of unsaturated fats found in vegetable oils, fish and nuts.

Mental Health

Food supplies the source of power for your brain as well as your body, and has a direct relationship to mental and emotional health and stability. Learning and memory, illnesses such as depression, schizophrenia, Alzheimer’s disease and Parkinson’s disease benefit from a healthy, reduced-calorie diet that includes a variety of colorful fruits and vegetables and fish high in omega-3 fatty acids, such as salmon. According to an article published in “American Psychologist” in October 2011, reducing excess calories may offer protection against obesity-related neurodegenerative processes, cognitive impairment and reduced brain volume and function.

Eating and Relationships

Eating a healthy diet keeps you physically and mentally fit. When you look good, you feel good and you have self-confidence and fewer inhibitions; you are more outgoing and have a greater capacity for enjoying life. Unhealthy food choices lead to obesity and illness, prevent you from socializing with friends and family, zap your energy, leaving nothing for you to look forward to at the end of the day other than being home, sprawled out on your couch. Eating a healthy, balanced diet prevents weight gain, lowers your risk for diet-related illnesses, such as heart disease, diabetes, cancer and depression, and gives you the energy to have a full and rewarding social life. If overcoming bad dietary habits is a problem, speak with your doctor or a dietitian about making better food choices based on your personal lifestyle and food preferences.

Behavioral Problems in Adolescents

A study published in the May 23, 2009 issue of “Preventive Medicine” examined the effects of dietary patterns on mental health in two groups of subjects ranging in age from 13 to 15 years old. The three-year study reviewed behavior patterns of participants eating a Western diet of refined foods, sugary foods and red meats, and subjects eating a healthy diet, which included fresh fruit and leafy green vegetables. A higher percentage of negative behavior patterns involving depression, aggression and delinquency were associated with participants consuming the Western-style diet. Subjects eating the healthy diet displayed better mental health outcomes.

http://healthyeating.sfgate.com/eating-healthy-affect-physical-mental-social-health-6972.html

Healthy eating can have a positive impact on your life!

Regularly eating healthy, --- well-balanced meals contributes to sustained weight maintenance, a better mood, increased energy levels, positive inspiration to others and the potential for a heightened quality of life.

I feel more energetic when I start my day with rice and egg and yogurt

 Dear Ms. Hussen 

I feel I can focus better after having spinach cream soup with sliced almond in it and toast.

Best regards,

Cameen

Dear Fatima, what an interesting question. I'm a good cook, and I make time to cook nutritious food daily. Some of the food that I have been eating regularly include chickpeas, pumpkin and lots of fruits. Sometimes, I also eat a little rice. I work very hard, and I get all the energy that I need. (But the motivation comes from God and my family.)

Dear colleagues,

good suggestions from all to increase energy

Dear Colleagues,

Good Day,

Keep a regular meal schedule.

 Eating on a regular schedule can also help prevent you from getting too hungry, help you to plan for healthier meals, and help you get a good night’s sleep.  Here are some tips for developing a regular eating schedule:

• Schedule your classes so that you allow yourself enough time each day to have lunch and dinner.  Rushing between classes can often lead to unhealthy eating options and habits.
• If you are working a long day, make sure you take your lunch or dinner break regardless of how busy you are. You are entitled to these breaks.  Breaks can also help relieve stress by giving you some downtime from the busy environment.
• Keep some healthy and easy-to-grab food options on hand for days when you know you will not have time to take a break.  This way you can bring the food with you wherever you need to go and can still eat at or near your regular eating time.  To avoid spending a lot of money, invite your roommate/s to join in and split the costs with you. 
• Schedule a regular time to have dinner with your friends in the residence hall cafeteria. It always helps to have friends supporting these habits. 
• Take turns with your friends making inexpensive dinners at each other’s apartments/houses one or two times per week.  Students who have busy academic schedules, such as graduate students, may have difficulty finding time to see their friends. This is also a great way to have a set time to catch up with them.
• Late dinners can’t always be avoided. If you do go out to eat late at night, ask your server to wrap up half of your meal before you even get started.  This can help to prevent overeating late at night which may affect your quality of sleep.

Please, see the following links for more details:

http://campusmindworks.org/students/self_care/nutrition.asp

http://www.health.com/health/article/0,,20409925,00.html

http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

http://www.precisionnutrition.com/all-about-energy-balance

Dear Colleagues,

Good Day,

"Try to think of working out and healthy eating as a lifestyle. Rather than go on a diet or try a crazy exercise routine, try making them something you do every day."

                                                                          ------   Allyson Felix

Thanks alot Hazim for your addition

Dear Colleagues,

Good Day,

"HEALTHY EATING

How Does Eating Healthy Affect Your Life?

You already know healthy eating can have a positive impact on your life, but just how far do these benefits extend? Evidence suggests regularly eating healthy, well-balanced meals contributes to sustained weight maintenance, a better mood, increased energy levels, positive inspiration to others and the potential for a heightened quality of life.

Please, see the 1st link for the rest of the article, and see the others for more information:

http://healthyeating.sfgate.com/eating-healthy-affect-life-6386.html

http://www.precisionnutrition.com/all-about-energy-balance

http://www.webmd.com/parenting/family-health-12/slideshow-energy-foods

When I'm tired I use honey, just one small spoon, it is too helpful!

Dear Colleagues,

Good Day,

Here are some foods rich in insoluble fiber:

Vegetables, especially cabbage, beets, Brussels sprouts, turnips, cauliflower and carrots

Flax seed (an all-around good guy!)

Fruit skins

Wheat bran

Whole grain products

Next Up

Learn more about the functional benefits of fiber.

Here are just a few benefits that fiber can bring your way:

Fiber keeps your blood sugar levels even: As we discussed earlier in the lesson, fiber minimizes the impact of carbohydrates on your blood sugar and insulin levels.

Fiber means lean muscle: When your body absorbs food more efficiently, thanks to fiber, you take on more lean muscle mass. Efficient absorption of nutrients generates a more anabolic environment in your body.

Fiber helps you eat less: Fiber augments the release of a hormone – cholecystokinin -- that is produced in the small intestine. This hormone mobilizes a sensation of capacity in the brain, meaning that you feel full sooner.

Fiber fights fat: Fiber assists in the processing of dietary fat. When you eat a meal with fiber, it binds to some of the dietary fat, which helps to extract it from your body.

Fiber for Sustained Energy

Since fiber slows the carbohydrate digestion process, fiber-rich foods help you get the most out of the foods you eat by slowing down the process of digesting carbohydrates. When you eat carbohydrates, you want to burn them slowly to sustain them in your bloodstream longer, thus helping to sustain your energy level .This conserves your fuel for longer periods.

please, see this article for more information:

http://www.atkins.com/how-it-works/library/articles/eating-for-energy

Honey plus Ginger powder  in lemon juice acts as energy drink exactly as many also experience

Dear Colleagues,

Good Day,

"How foods interact with your brain

One of the most fascinating things about eating is how various ingredients enter your brain through your blood stream. Whichever elements make it through to power your brain will help you to either focus or lose focus.

Most of what we eat will be broken down to one thing: Glucose. Glucose is our fuel, keeping our brains awake and alert. So at all times, we have a certain glucose level in our blood, kind of like gasoline in a car.

The most important part here is that we are in full control of how we release glucose to our blood and our brains. Certain foods release glucose quickly, whilst others do so more slowly, yet sustainably. For your brain researcher Leigh Gibson found this to be optimal:

“The brain works best with about 25 grams of glucose circulating in the blood stream — about the amount found in a banana.”

And this is the tricky part: the way you can get those 25 grams of glucose into your blood stream is pretty easy. You can eat a donut. Or you can eat a small bowl of oats. There is virtually no difference in the very short term for your brain activity.

Over the stretch of a normal 8 hour day however, the differences are spectacular. After eating the donut, we will release glucose into our blood very quickly. We will have about 20 minutes of alertness. Then our glucose level will drop rapidly, leaving you unfocused and easy to distract. It’s like putting the foot down on the gas pedal until you’ve used all your fuel." ......

please, see the link for more details:

https://blog.bufferapp.com/the-science-behind-how-your-nutrition-will-decide-your-productivity-for-today

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood.

http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

“Instead of emphasizing one nutrient, we need to move to food-based recommendations. What we eat should be whole, minimally processed, nutritious food—food that is in many cases as close to its natural form as possible.”

–Dariush Mozaffarian, dean of the Friedman School of Nutrition, Tufts University

Dear Colleagues,

Good day,

Here are few very interesting youtubes for you , hoping that you like them and you benefit from them!!!!.

1- the 1st link is entitled "My Healthy Diet Routine: Get Slim For Summer! + School Lunch & Snack Ideas!"

2- the 2nd link is entitled "How to Eat Healthy and Lose Weight".

3- the 3rd link is entitled "How to Develop Healthy Eating Habits"

https://www.youtube.com/watch?v=c5vEbjBXHwg

https://www.youtube.com/watch?v=y2Yh9s8Suxc

https://www.youtube.com/watch?v=WSWPgFkUUeU

A kind of diet (spiritual food). Dancing, communicating with nature(breathe in pines,roses,mint,autumn; catch a ray of sun,a drop of rain,a gust of wind,a light of fire,candle),humor and smiling,showing your love and admiration to people,listening to music (dopamine,serotonin),enjoy French and Russian impressionism,singing songs,gospels

https://www.researchgate.net/publication/280570351_Consumer_Behavior_towards_Instant_Noodles_as_a_Quick_Meal_Option_in_Bangladesh?ev=prf_pub

Conference Paper Consumer Behavior towards Instant Noodles as a Quick Meal Op...