– Complex carbs act as tranquilizers by increasing the amount of serotonin, a neurotransmitter with relaxing properties in the brain. This meal plan contains lots of fruits and foods made with wheat flour to increase their intake of complex carbohydrates.

- Tryptophan – a precursor of serotonin – has a calming effect. This meal plan includes turkey and milk, which contain tryptophan.

1) PICKLES: They provide very few calories and are a source of fiber. Provide a feeling of fullness due to hard consistency, which demands chewing. There are no restrictions on consumption, however, is not usually ingested in large quantities because of its strong flavor.

2) DEHYDRATED DRIED FRUITS: They provide, on average, 300 calories per 100 grams (approx. 5 units), fiber, vitamins and minerals. In general, peach apricot, and are more consistent, provide greater satiety because you have to chew over, it is important to drink plenty of fluids to achieve that end. With one or two units is sufficient, they are ideal to carry in your wallet and eat at work, for example, when those? Anxiety attacks? By eating something sweet.

3) MILK YOGURT WITH FRUIT: They provide 100 calories per pot, contain fiber, good quality protein, calcium and vitamins. In addition to nutrients are refreshing and calm the urge to eat a sweet food. They are easy to acquire and transport especially when you’re on the street.

4) MILK YOGURT WITH CEREAL: provide 120 calories per pot, containing more fiber than those that come with fruit, good quality protein, calcium and vitamins. Give a little fuller than the previous option and the cereal demand more chewing. They are easy to acquire and transport.