BRAIN HEALTHY EATING (PART 2)
Grace Krobo-Edusei Rules for Brain-Healthy Eating
To optimize brain health, it’s important to follow these 5 BRIGHT MINDS rules:
Rule #1: Go for “high-quality calories” (and not too many of them) . We should be mindful of our caloric intake and consume high-quality foods that provide the nutrients our bodies need.
Example of such foods are;
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Dark chocolate
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Spinach
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Broccoli
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Eggs
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Green tea
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Turmeric
Rule #2: Water your brain Drinking enough water throughout the day is essential for proper brain function. Even mild dehydration can impact our mood and energy levels.
Rule #3: Eat high-quality lean protein throughout the day. Protein sources should be clean, which means organic, hormone-free, and antibiotic-free. Some of the best sources of protein are eggs, fish, and lamb.
Rule #4: Eat smart carbohydrates (low glycaemic, high fiber)
To maintain healthy blood sugar levels, you should focus on consuming low glycemic index foods. These foods release glucose slowly into the bloodstream, providing a steady source of energy without spiking blood sugar levels. High-fiber foods are also essential for weight loss and digestion.
Some examples of smart carbohydrates include:
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non-starchy vegetables such as broccoli, spinach, asparagus, peppers, and mushrooms
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Berries, apples, and oranges
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Whole grains such as quinoa, barley, and brown rice
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Nuts and seeds
Rule #5: Focus your diet on healthy fats
Not all fats are created equal. Healthy fats provide essential nutrients and energy, and they can help maintain healthy brain function. On the other hand, unhealthy fats like trans fats and saturated fats can increase cholesterol and contribute to weight gain.
Healthy fats to include in your client’s diet:
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Avocado
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Nuts and seeds such as almonds, chia seeds, and flax seeds
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Cold-water fish such as salmon, mackerel, and sardines
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Oils such as olive oil, coconut oil, and grapeseed oil
Refer to Part 1 of Brain healthy eating. Click here (link of part 1).
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