January 29, 2023
A Harvard nutritionist eats these 10 meals to ‘gas’ her mind and ‘keep sharp’

I by no means go grocery buying once I’m hungry. Individuals who do are extra tempted to purchase unhealthy consolation snacks and packaged items, slightly than entire, nutritious and satisfying choices.

I am very intentional about what I put in my physique. In order a dietary psychiatrist and writer of “This Is Your Mind on Meals,” individuals typically ask me what they need to all the time inventory their kitchen with to gas their brains and keep sharp — at any age.

To make my grocery checklist simple to recollect, I created the acronym BRAIN FOODS:

  • B: Berries and beans
  • R: Rainbow colours of fruit and veggies
  • A: Antioxidants
  • I: Embrace lean proteins and plant-based proteins
  • N: Nuts
  • F: Fiber-rich meals and fermented meals
  • O: Oils
  • O: Omega-rich meals
  • D: Dairy
  • S: Spices

1. Berries and beans

Blueberries, blackberries, raspberries and strawberries are all glorious berry selections.

Ensure that to eat ripe berries quickly, since they do not final lengthy (even within the fridge). At instances of the yr when contemporary, ripe berries aren’t accessible, frozen berries are fine as long as they don’t have added sugar or other additives.

Beans, legumes and lentils are also healthy and inexpensive sources of nutrients and vitamins. They’re also easy to prepare and can be a side dish or an appetizer.

2. Rainbow colors for fruits and vegetables

From red cabbage to radicchio to green and yellow bell peppers, buying vibrantly colored veggies will help expand your palate and maximize the range of nutrients that are beneficial to your brain. 

The same applies to fruits. Apples, pineapples, kiwis and citrus all come in a wide variety of colors. Just be careful not to overdo it with sweet fruits like grapes and mangoes.

The most important color of all is green. My favorites are arugula, romaine, Bibb lettuce, endive and bok choy.

3. Antioxidants

4. Include lean proteins and plant-based proteins

Well-sourced lean poultry, seafood, pastured eggs and grass-fed beef are good choices to ensure you are getting plenty of protein and the essential amino acids that your brain needs to function well.

For plant-based sources of protein, organic tofu, tempeh, beans and lentils can be enhanced with spices for flavor.

5. Nuts and seeds

Nuts and seeds have healthy omega fats and oils that will help sharpen your brain. They also have key vitamins and minerals, like selenium in Brazil nuts. Seeds like flax, chia and hemp are perfect options, too

I recommend eating about a quarter-cup or two ounces daily, either as a snack, or added to your salad or vegetable side dish.

Or you can throw some into a homemade granola or trail mix that contains much less sugar and salt than store-bought versions.

6. Fiber-rich foods and fermented foods

7. Oils

While you want to avoid an excess of saturated fats and unhealthy oils like the kinds used for frying, you want to ensure you’re getting enough healthy fats from sources like olive oil, avocados and oily fish.

Even with healthy fats, be aware of portion size and try not to eat too much. All fats are calorie dense.

8. Omega-rich foods

Important brain-boosting omega-3 fatty acids are found in fish like salmon, mackerel, and tuna.

Plant-based foods like chia seeds, Brussels sprouts, walnuts and flaxseeds are also rich in omega-3s.

9. Dairy

10. Spices

A Harvard nutritionist eats these 10 meals to ‘gas’ her mind and ‘keep sharp’

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