Eating to Reach Health Goals

What and when you eat certain foods can boost how you feel at different times during the day. When it comes to meal planning, timing is everything.

Important for anyone trying to lose weight, research shows that having a high-protein breakfast — that means 35 grams’ worth — can keep your appetite in check for the entire day. It may even help you avoid evening snacking.

Options with that amount of protein include a very generous cup-and-a-half of Greek yogurt; an omelet prepared with one egg and three egg whites and filled with ricotta or cottage cheese; or a less conventional breakfast of four ounces of chicken breast or six ounces of canned salmon.

A lot has been written about what to eat before and after workouts. Choosing the right foods at the appropriate times can boost your stamina and quicken recovery time. Current thinking is to have a