Hippocrates， the “Father of Medicine”， said， “Let your food be your medicine， and let your medicine be your food.” For a Greek born in the fifth century B.C.， Hippocrates was wise beyond his time. Today， we know that a low-fat diet rich in whole grains， fruits， and vegetables strengthens the immune① system and reduces the risk of cancer， heart disease， and stroke②.
But， Hippocrates， lend an ear！ There’s more to the story. New evidence suggests that food may influence how healthy people think and feel. Were he alive today， Hippocrates might look back to his last meal to explain his cheerful (or sour) mood. He might also change his eating habits to become happier or smarter.
Food， Mind， and Mood： Three Examples
Imagine yourself lying in bed， your mind in turmoil③. You toss and turn， but sleep won’t come. Maybe a bedtime snack would help. What should you choose？ If you think first of toaster waffles or popcorn， some experts would say you’re on the right track. Foods high in complex carbohydrates—such as cereals， potatoes， pasta， crackers， or rice cakes—make many people relaxed and drowsy.
Missed that one？ Try again. Suppose the weather’s rotten， you forgot your homework， and your best friend’s mad at you. What’s good medicine when you’re feeling low？ A sugary cola or candy may give you a quick lift， but you’ll crash just as quickly. Better choices may be Brazil nuts (for selenium)， skim milk (for calcium)， or a spinach salad (for folic acid). In research studies， all three of those nutrients have been shown to lift spirits and battle the blues.
Try one more. You have a math test coming up in the afternoon. You want to be sharp， but you usually feel sleepy after lunch. Is your best choice an energy fix of fries and a shake or a broiled④ chicken breast and low-fat yogurt？ If you pick the high-fat fries and shake， you may feel sluggish⑤ and blow that test. The protein-rich chicken and yogurt are better choices. Protein foods energize， some experts say.
① immuneadj. 免疫的； 免除的；免于……的
② stroken. (病)突然发作；中风
③ turmoiln. 骚动；混乱
④ broilvt. 烤，炙；使受到灼热；暴晒 vi. 被烤(或炙)
⑤ sluggishadj. 不大想动的；懒散的；缓慢的，迟钝的
食物和情绪
“医学之父”希波克拉底说过：“让食物变成你的药，让药变成你的食物。”作为一个生于公元前五世纪的希腊人，他的智慧远远超越了他所处的时代。如今，我们知道低脂肪而富含全麦、水果和蔬菜的饮食结构能增强我们的免疫力，并能减少癌症、心脏病和中风的发病率。
但是，希波克拉底，你要认真听一听。这些还不完全。新的证据显示食品可能会影响健康人的思考和感觉方式。如果希波克拉底今天还在世的话，他也许会回顾他吃过的最后一顿饭，解释他兴奋（或忧伤）的心情。他可能还会改变自己的饮食习惯，使自己变得更幸福或更聪明。
食物、心智和情绪：三个例子
设想一下你躺在床上，脑子里一片混乱。你辗转反侧，但总也睡不着。也许睡觉时吃点零食会有帮助。你应当吃什么呢？如果你的首选是威化饼或爆米花，那么一些专家就会说你选对了。麦片、土豆、面食、饼干或米糕这些富含复合碳水化合物的食品会使人感到放松和困倦。
你选错了吗？再试一次。假如天气很糟，你忘了做家庭作业，而你的好朋友又对你大发雷霆。在你情绪低落之时，对你来说什么是一剂良药呢？一杯甜可乐或一块糖可能会使你情绪很快高涨，但你又会很快地进入低潮。更好的选择是吃一些巴西胡桃（获得更多的硒），脱脂牛奶（获得更多的钙），或菠菜沙拉（获得更多的叶酸）。研究表明，上述三种营养素都会使人们情绪高涨，摆脱忧虑。
再试一次吧。下午你有数学测验。你想要精力充沛，可你总是在午饭后感到昏昏欲睡。能使你精神饱满地面对考试的最佳食品是炸薯条和奶昔，还是鸡胸肉和低脂酸奶？如果你选中了高脂肪的炸薯条和奶昔，你就会感到非常懒散，很可能考砸了。高蛋白的鸡肉和酸奶是较好的选择。有些专家说蛋白质食品给人们提供能量。