STAN PFHP M2U1 Video Set V3 Maryam Makowski

Introduction

• Maryann Mikowski, Clinical Assistant Professor in the Department of Psychiatry

• Nutrition scientist and health and wellness coach

• Common perception of nutrition often focuses on weight gain instead of its immediate impact on performance.

Importance of Nutrition for Performance

• Nutrition affects both mental and physical performance, not just for athletes.

• Immediate food choices can influence performance in the next 2-3 hours.

• Awareness of dietary choices can enhance productivity and effectiveness in tasks.

Meal Composition

• Different meal sizes and compositions are crucial for energy and brain function.

Breakfast

• Should be the largest meal of the day.

• Essential for learning new concepts; prioritize carbohydrates.

• Suggested plate division:

  • Half: Non-starchy fruits and vegetables (e.g., spinach, lettuce).

  • Quarter: Protein sources (e.g., tofu, lean meat, poultry, seafood).

  • Quarter: Minimally processed carbohydrates (e.g., brown rice, quinoa, corn).

Lunch

• Repeat similar balanced meal composition as breakfast.

Dinner

• Should be the smallest meal of the day.

• Larger meals during the day support energy expenditure.

• Eating too close to bedtime can disrupt restful sleep:

  • A full stomach can hinder digestion and result in poorer sleep quality.

  • Aim for a 4-hour gap between dinner and bedtime.

Snacking

• Afternoon snacks should supplement calorie intake to prevent nighttime hunger.

• Nutrient-rich snacks can help manage cravings and maintain energy levels.

Role of Exercise and Nutrition in Sleep

• Regular exercise is crucial. Nutrition aids exercise effectiveness.

• Poor sleep quality leads to cravings for high-calorie foods.

• Cycle of sleep deprivation and eating unhealthy foods can affect nutrition choices.

• Research: Three servings of fruits and vegetables daily improve sleep quality.

Preparing for Busy Times

• Anticipate busy schedules and prepare healthy snacks.

• Avoid processed snacks high in added sugars or long ingredient lists; opt for whole foods instead.

Approach to Healthy Eating

• Avoid rigidity in diet; view food as nourishing and comforting.

• Encourage a mindset of self-kindness towards eating habits.

Hydration and Nutritional Balance

• Staying hydrated is vital for mental and physical performance.

• Follow the plate method for balanced meals:

  • Half: Fruits and vegetables

  • Quarter: Whole, starchy foods

  • Quarter: Protein sources

• Provides a framework to meet nutrient needs.

Sleep and Nutrition Interconnection

• Quality sleep influences eating choices the following day.

• Prioritize adequate sleep for optimal function and to avoid overeating due to fatigue.

Practical Tips

• Enhance your diet gradually; start by adding one fruit and one vegetable.

• Ensure adequate water intake throughout the day for hydration support.