(NC)-Here are some helpful hints on the nutrients you need to stay "emotionally fit" and help prevent mood-swings. These foods help keep you "hormonally" healthy - see Canada's Food Guide to Healthy Eating to ensure that you get all of the nutrients needed to maintain a well-balanced diet for optimal overall health.

Before breakfast:

Start your day with greens+™, a balanced formula of 23 herbs, vitamins, minerals, organic and nutrient-rich foods to help boost motivation and energy levels.

Breakfast:

This should include about one-third of foods that are high in lean protein such as eggs, grains or low-fat yogurt and two-thirds of low-density complex carbohydrates such as vegetables, fruits and whole grains.

Mid-morning snack:

Reach for some raw, very low-density complex carbo-hydrates such as carrots, celery or zucchini.

Lunch:

Eat a balanced lunch including lean protein such as chicken or fish with complex carbo-hydrates from veggies and leafy greens.

Mid-afternoon snack:

Choose fresh fruit as a low-density complex carbohydrate snack to increase the level of serotonin in the body and help curb that 3 o'clock sugar craving.

Dinner:

This should be high in complex carbohydrates and low in protein to provide enough serotonin to help calm hormones during the evening for a good night's sleep.

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