| Making healthy food choices is important at any | | | | high-sugar sweetened drinks. |
| age. New medical evidence shows that what you | | | | Foods with high sugar content also have a high |
| feed your body directly affects your brain. | | | | glycemic index, which means they adversely |
| A "brain healthy" diet means low-fat, low | | | | affect the body by causing a spike and then a |
| cholesterol choices combined with an abundance | | | | sudden drop in the blood glucose and insulin levels. |
| of antioxidant foods that are beneficial to the | | | | So the next time you are tempted to substitute |
| brain. Better nutrition will be good for your heart | | | | a muffin, donut or pastry for a healthy meal, |
| and your mind. | | | | remember that your body and your brain both |
| Many people start out the day with supplements. | | | | need high quality foods that provide fuel for the |
| While it is probably a good idea to take a daily | | | | body and brain. |
| multivitamin to give our bodies a little extra boost, | | | | But the body does need "brain booster" |
| popping a pill is no substitute for a well-rounded, | | | | carbohydrates found in whole grains, fruits and |
| healthy diet. | | | | vegetables. |
| Studies have shown that most of us do not get | | | | In fact, your mother was right when she extolled |
| enough protein rich foods, and when we do | | | | the virtues of eating your vegetables. Even better |
| consume protein it is usually later in the day. | | | | advice is to consume both fruits and vegetables - |
| Scientists know that adequate proteins are vital | | | | withan emphasis on brightly colored fresh foods. |
| to having an optimum thinking process, and a | | | | Focus on a diet rich in fresh fruits and dark leafy |
| protein-based meal in the middle of the day will | | | | vegetables and strive for at least 4-5 servings |
| optimize your mental performance. | | | | daily. Vegetables and fruits are packed with |
| But doesn't protein usually include fat, which is bad | | | | antioxidants and many essential vitamins and |
| for you? Yes, but not all fats are created equal. | | | | minerals. Plus, they are low in fat and calories. |
| While it is true that we want to limit the saturated | | | | Choose foods such as kale, spinach, Brussels |
| fats that are found in red meats and animal | | | | sprouts, alfalfa sprouts, collard greens, broccoli, |
| products, you can replace these "bad fats" with | | | | beets, red bell pepper, onion, corn, soybeans, |
| Omega-3 fatty acids - also called "essential fats" - | | | | eggplant and dark green lettuces. Your brain will |
| which help keep the brain operating at its peak. | | | | benefit from eating fruits with high antioxidant |
| In fact, Omega-3 fats are so important to a good | | | | levels including prunes, raisins, blueberries, |
| diet that a severe lack of these good fats can | | | | blackberries, strawberries, raspberries, plums, |
| lead to depression, poor memory, low IQ, learning | | | | oranges, red grapes and cherries. |
| disabilities, dyslexia, ADD and many more mental | | | | What other advice would Mom recommend? Eat |
| disorders. | | | | in moderation. Your body has to work in |
| To ensure that your diet is rich in Omega-3 fats, | | | | overdrive to digest a huge meal, so smaller meals |
| eat plenty of oily, cold-water fish like wild salmon, | | | | eaten more often is a better choice. |
| sardines, whitefish, trout, tuna, herring, sable fish, | | | | Nuts, also in moderation, can be a useful part of |
| mackerel and anchovies. Ask your doctor if you | | | | your diet. A handful of almonds, pecans and |
| should also take an Omega-3 supplement on a | | | | walnuts will all provide a good source of vitamin E, |
| daily basis. | | | | an antioxidant. |
| While the goal is to increase the Omega-3s in | | | | Drink plenty of fluids (six 8 oz. glasses a day) and |
| your diet, you also want to decrease the intake | | | | make sure that a good portion is water. Limit |
| of trans-fats - sometimes called trans fatty acids | | | | caffeine and alcohol, although a glass of red wine |
| or hydrogenated vegetable oils. Found in many | | | | daily (check with your doctor) can actually be |
| processed foods, trans-fats will pack on the | | | | helpful, due to the resveratrol found in dark red |
| pounds and provide absolutely no nutrition for | | | | wines. Green tea is an excellent substitute for |
| your body. They are empty calories, so | | | | coffee. |
| whenever possible, choose fresh foods over | | | | The goal with good nutrition is to have a healthier |
| processed. | | | | body and mind. Your brain will benefit from a |
| Carbohydrates that have been refined and | | | | well-balanced diet and improved food choices. |
| processed are also considered a brain drain. | | | | When in doubt, choose fresh options, read the |
| Your body will benefit if you limit the "bad" | | | | labels and consult with your physician or a |
| carbohydrates, such as refined white sugar and | | | | nutritionist. |