The brain is the most important organ in our body and needs to be fueled with the proper nutrients. A brain-healthy diet isn’t hard to follow, but it does require you to be constantly mindful of your eating habits. If you’re not, the brain will get off track. BRAIN HACKS reveals the seven parts of a daily brain-healthy diet.
It can’t be overstated that what you eat affects the way your brain works. The brain gobbles up a huge proportion of the nutrients we put in our body. If those nutrients aren’t what they’re supposed to be, your brain will get off track.
Here are the seven parts of a daily brain-healthy diet:
- Eat six to eleven servings of grains (bread, cereal, rice, pasta, and other grain foods). A serving is about 1/2 cup of oatmeal, 1-ounce uncooked pasta or rice, or one slice of bread.
- Eat at least three servings of vegetables. A serving of vegetables is generally 1 cup; for raw leafy greens, it’s 2 cups.
- Eat at least two servings of fruit. A serving is one medium fruit, or 1 ⁄2 cup canned or chopped fruit.
- Eat two or more servings of low-fat or fat-free dairy products, such as milk, yogurt, and cheese. A serving of dairy is generally 1 cup of milk or yogurt, or 1.5 ounces of cheese.
- Eat two to three servings of lean meat, poultry, fish, dried beans, eggs, or nuts. A serving is 1-ounce lean meat, 1 ⁄4 cup cooked beans, or 1 ⁄2 ounce nuts.
- Eat a varied diet.
- Eat at least three well-balanced meals each day.
If you fall short on any of these behaviors, you may benefit from taking a daily multivitamin and mineral supplement. Supplements are not meant to take the place of any food group or meal, but they can help round out what you may not eat every single day. Choose one food group at a time and try to gradually improve your daily eating pattern. Aim to eat at least the minimum number of servings each day.
Remember to take time to refocus your thoughts to a more peaceful frame of mind.