You can help keep yourself alert and sharp in the workplace with your food and beverage selections. For the next month, follow these tips:

• Avoid heavy and carbohydrate-laden foods. They can cause you to feel tired.

• Before an important meeting, avoid any foods with excessive roughage. Natural cereals, whole-grain muffins, nuts and berries can stick in the throat and pose problems when you speak.

• Avoid extremely hot or cold beverages just before you face an audience. Cold constricts the muscles; heat expands them. Both pose problems for speakers.

• Avoid milk and cheese products just before you speak. They tend to thicken mucus in the throat.

• Many professionals find it helpful to sip a moderately warm cup of tea with honey and lemon or a slightly flat cola product warmed to room temperature before speaking. Sip slowly.

• Get your rest. You will benefit from a good night's sleep before an important meeting or even a brief rest about an hour beforehand.