?DIET is important to give you a solid night?s rest,? said naturopath physician James Rouse. He said a healthy mix of lean protein and whole-grain carbs prepares you to sleep.

Calcium helps strengthen and calm the nervous system; magnesium is an antioxidant and sleep chemical. The building block for serotonin and melatonin, known as amino acid L-Tryptophan, can be found in cottage cheese, cheese, milk, soy products, peanuts, eggs, hazelnuts, seafood, meats, poultry, whole grains, hummus and rice.

Here are Dr. Rouse?s recipes for restful sleep.

Pineapple-Orange Smoothie

1 ? c fresh pineapple chunks
? c orange juice
1 c plain, nonfat yogurt
1 c vanilla soy milk
2 tbsp wheat germ
Ice cubes (optional)
Fresh mint (optional)
2 tbsp protein powder, if desired (vanilla whey protein is recommended)

Place the pineapple, orange juice, yogurt, soy milk, wheat germ, ice cubes and protein powder in a blender. Cover and blend on high for about 30 seconds or until smooth. Garnish with mint (optional).

Serves three. Per serving: 168 calories.

Fettuccine Alfredo with Chicken and Broccoli

3 c whole-grain fettuccine pasta
2 c broccoli
1 c two-percent milk
? c chopped fresh parsley
? c grated low-sodium Parmesan cheese
4 oz green onions, sliced (white parts only)
White pepper, to taste
1 lb boneless, skinless chicken breast, grilled and chopped

Cook the pasta according to package directions in a three-quart saucepan. Add the broccoli for the last four or five minutes of cooking. Drain and return to the saucepan.

In a large saucepan, bring the milk to a simmer over moderate heat. Stir in the parsley, cheese and onions. Continue stirring until the cheese has melted and the sauce is thick and creamy. Pour over the cooked pasta and broccoli. Season to taste with white pepper. Stir in the chicken and cook over low heat for four to six minutes, stirring occasionally until heated through.

Serving suggestion: Serve on a bed of mixed field greens. Serves four. Per serving: 488 calories.

Anne A. Jambora