The short answer: YES!

Now for the long one: Not only are foods that are high in fibre full of nutrients such as B vitamins and folate which studies show improve memory function, they also provide sustained energy for overall better performance.

In general there are two types of carbohydrates: complex and simple carbohydrates. Both are considered starches and are broken down to sugar - our source of fuel - by our bodies. An important difference between the two is in the amount of dietary fibre they contain. Complex carbohydrates such as fruits, vegetables, nuts, seeds and whole grains (think barley, quinoa, buckwheat) are naturally high in fibre while simple carbohydrates like candy, pretzels, cookies, chips and white flour products (bagels, breads and pastas) have none. As a general rule, the more fibre a food contains, the longer it takes our bodies to digest it, resulting in sustained energy and a prolonged feeling of satiety. On the other hand, simple carbohydrates digest quickly and provide us with a burst of energy (aka: “sugar rush”) however, thanks to their lack of fibre this burst quickly dissipates (aka: “sugar crash”) leaving you feeling lethargic, unfocused, hungry and ultimately craving more sugar.

So, how do you prevent yourself from falling into that category? Easy! Eat complex carbohydrate foods at regular intervals throughout the day to stay alert, focused and ready to perform! Start the day off with a well balanced breakfast which can be anything from steel cut oatmeal made with skim milk and crushed walnuts to whole wheat toast with peanut butter or if you are on the run a simple glass of low-fat milk and a banana will do! Then pack yourself a lunch and some healthy snacks to prevent temptation from the ever lurking vending machines, office treats and snacks! Some tried and true high fibre snack and lunch favorites your whole family can enjoy include:

Snacks:

Fruit

Whole grain crackers with hummus or string cheese

Granola or snack bars (look for brands with at least 3 grams of fibre per bar)

Trail mix

Low-fat yogurt mixed with high fibre cereal (look for brands with at least 3 grams of fibre and less than 8 grams of sugar)

Cut up veggies with peanut butter or hummus

Turkey and cheese roll ups

Lunch:

Sandwich made with 2 slices whole grain bread, 3 ounces of lean protein (turkey breast, ham, roast beef, hummus, chicken or tuna), ¼ sliced avocado and 1 tbsp honey mustard served with whole grain pretzels or baby carrots on the side instead of chips.

Whole wheat pasta salad: 1 cup whole wheat pasta, 1 cup chopped mixed veggies, chopped mozzarella cheese, vinaigrette

Stuffed Pita: Stuff 6 inch whole wheat pita with hummus and veggies

PB&J or try AB&J (almond butter) for three times the calcium

Last night’s leftovers!

Eating the right foods at regular intervals throughout the day will not only leave you with endless energy, it will keep your hunger at bay helping you meet your nutrition goals!