What to Eat When You Need a Fix

It's not just what you eat, it's when you eat it.

Believe it or not, an egg sandwhich will give you more energy and keep you fuller longer than a muffin or bagel.

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We all know to drink milk for healthy bones and eat carrots for sharp eyesight, but did you know that the time of day you reach for those protein, fruit or vegetables can make a major difference in energy levels and productivity?

Pam O'Brien, executive editor at Fitness Magazine, joined "Good Morning America Weekend" to share her tips for what to eat to boost your brain power, get instant energy and satisfy your hunger -- when it matters most.

Feeling Sleepy or Sluggish?

EAT: Oatmeal topped with berries. The two hormones that regulate your appetite are knocked out of whack when you don't get enough sleep, sending your appetite into overdrive. The high water content in the oatmeal and the berries will help you feel full and combat the spike in hunger. In general, when you need that energy boost, look for foods with high water content, which will help maintain a feeling of being full.

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STAY AWAY FROM: An oatmeal muffin. Despite the oatmeal, the sugar in muffins will cause your energy to soar briefly and the crash hard. The high-fat content in the muffin will also make you feel extra sluggish.

Need to Grab Something on the Go?

EAT: An egg sandwich. Why? Although a lot of people still think of eggs as a "bad" food, they are actually good for you. Because they are high in protein, eggs will keep you feeling full longer. Plus, research shows that people who eat eggs for breakfast end up consuming fewer calories all day long.

STAY AWAY FROM: A bagel with cream cheese. People often grab a bagel for breakfast thinking that because it's so big, it will fill them up. Because bagels are processed food, they race right through your system and leave you hungry a short time later. Not only that, it packs a big calorie punch (up to 500 calories), almost twice as much as an egg sandwich or an Egg McMuffin, for example.

Want to Boost Brain Power?

EAT:A whole-wheat pita with chunk-light tuna mixed with chopped broccoli and cauliflower. The omega-3 fatty acids in fish have been shown to improve focus. According to research, cruciferous veggies like broccoli and cauliflower also help keep your memory sharp.