Brain Food

Presented By:
Rachel Herron, Aramark Dietetic Intern

Objectives for our BRAIN to learn today

Understand why brain health is important
Recognize factors that affect brain health

Identify foods that promote brain health and identify associated

health benefits
Find ways to apply brain foods into your current diet

Possible Risks or Threats

to Brain Health
Some medicines, or improper use of them
Smoking
Excessive use of alcohol
Heart disease, diabetes, and other health
problems
Poor diet
Insufficient sleep
Lack of physical activity
Little social activity and being alone most
of the time

Common Conditions
that Affect Brain Health
Heart disease, high blood pressure
Diabetes

Alzheimers disease
Stroke
Traumatic brain injury
Depression
Sleep problems

Brain Health Matters

In our daily life
It affects your ability to juggle tasks, learn new things, and remembering where
you put your keys last night

For successful aging

What you do now, will help lower your risk for a serious memory impartment
later in life

Make-up Of Brain Health

Sleep Matters
Sleep is Essential for:

Concentration
Coordination
Memory
Mood
Overall healthy function

Steps to get a Goodnight Sleep

Set a good sleep routine
Aim for going to bed at the same time every night, even on weekends
Take a bath, listen to calming music, read a book, or try meditation

Avoid caffeine, alcohol, and other liquids before you hit the hay
Most people believe that alcohol is a relaxer but it is actually a stimulant and can
cause little REM sleep and leads to dehydration
Put your mind to bed
Clear your brain of pressing thoughts or worries.
Try keeping a piece of paper or notepad next to your bed so you are able to write
thoughts down that may prevent you from sleeping.

Physical Activity Matters

Research suggests that regular physical exercise may encourage new
neuronal growth and a healthier brain
Physical exercise supports better intellectual function, including
attention and flexible thinking
Regular physical exercise can reduce stress and improve our mood
Sneak it in
Try parking in the back of the parking lot
Walk to the furthest restroom or water fountain
Make your kitchen more moveable by placing regular appliances and dish ware
in taller or further cabinets
Take a lap around the living room during a commercial

Foods that
Affect
Brain Health

Work in Walnuts
Nutrition and Health Benefits:

May help improve working memory

Can help satisfy hunger
Good source of fiber
Only nut to provide a natural source of
omega-3s (ALA)

How to do it:

Snack on a handful walnuts

Toss them with a salad
Toast them with your stir-fry
Mix in with Greek yogurt

Be Sweet to Berries
Nutrition and Health Benefits:
Nutrient Dense vs. Calorically Dense
Flavonoids
Help protect against heart disease

Anthocyanin's
Destroy free radicals that can lead to
inflammation

How to do it:
Mix a handful of berries in
yogurt, cereal, or oatmeal
Blend a handful of berries into
your morning smoothie
Top your toast with berries
instead of jam

Blackberries, blueberries,
cherries, and strawberries are
excellent sources!

Eat Dark Greens

Nutrition and Health Benefits:
Excellent source of Vitamin E, Vitamin K,
and Folate
Folate contributes to serotonin levels to
improve our mood
Shown to reduce risk of memory loss and
heart disease

How to do it:
Wrap up your tuna or chicken salad
with cabbage or kale
Add collard green to homemade soup
Put spinach and broccoli into a skillet
stir fry

Give me those Omega 3s, please!

The human brain is
approximately 80% Fat
DHA is the most abundant fatty
acid in the brain
DHA is needed for normal
function of neurons
DHA is found in Omega-3 food
sources

Omega 3s are critical for the

normal functioning of adult
brains
A diet rich in omega 3 is linked to
less depression and lower rates
of other psychiatric problems

 Aim to have fish 2-3 x/week

Grill, bake, or broil
Use olive oil or fresh herbs to
season

How to do it:

Trout Taco Tuesday

Tuna Casserole Thursday
Fish Friday
Smoked Salmon Pizza Saturday

Lose the Fat Phobia

Peanuts & peanut butter!
Packed with vitamin E
Help keep the heart and
brain healthy

Avocado
Rich in vitamin E and
vitamin C
Lower our lipid panels

Omega 3s
Anti-inflammatory
properties
Important for mood and
behavioral function

Olive & Canola oil

Rich in Vitamin E
Help lower blood pressure
Heart & Brain approved!

For the Coffee Lovers

Nutrition and Health Benefits:
Caffeine can help improve mental
performance, especially on alertness,
attention and concentration
Carrier for milk
Adds calcium, which most Americans are
falling short on

Gives exercisers a boost in energy

Moderate consumption is key!!!
Generally, 3 cups/day will fit well into a
healthy lifestyle

Potential Health Risk

Caffeine late in the day may impact sleep
Too much causes increased blood pressure for a
short duration

Knowledge + Power = CHOCOLATE!

Nutrition and Health benefits:
Stress reducerduh!
Improves heart health and memory
Makes you smarter
May increase brain function and communication
Improve blood flow
Protect and promote nerve cell growth

Major source of flavonoids

Antioxidant and anti-inflammatory components
Help reduce memory loss

Packed with potassium, zinc, and selenium

Nutrients Working Together

Iron:
Red meat & poultry (best absorbed)
Spinach, leafy greens, beans

Magnesium:
Whole grains, almonds, potatoes, spinach, milk

B6:
Meat, poultry, fish, beans, whole grains

Folate:
Leafy greens, oranges, peanut butter, beans

Vitamin E
Fortified cereals, peanuts, sunflower seeds, hazelnuts, sunflower oil, spinach

Median Daily vegetable consumption in

America among Adults

http://www.cdc.gov/nutrition/downloads/State-Indicator-ReportFruits-Vegetables-2013.pdf

Lifestyles that Incorporate Brain Food

MyPlate
Focuses on Food groups

Mediterranean
Focuses on healthy fats, fatty
fish, & moderate alcohol
consumption

Vegetarian
Focuses on plant-based foods

MyPlate
Food Groups
Fruits
Fresh fruits, canned, dried or frozen and
fruit juice

Vegetables
Fresh, canned, or frozen and vegetable
juice

Grains
Make 50% of your grains whole

Protein
Lean protein sources such as skinless
chicken, pork loin, and turkey
Eggs, nuts, seeds, tofu, legumes

Dairy
Low fat milk, yogurt, and cheese
products

Mediterranean Diet
Vegetables
Legumes
Fruit & Nuts
Cereals & Whole Grains
Fish
Dairy
Lean Meats

Alcohol

Vegetarian Diet
Vegan
No animal products of any form and honey

Ovo-Vegetarian
No meat, poultry or fish
Will eat eggs

Pescetarian
Only fish

Ovo-lacto Vegetarian
Will eat eggs & dairy

Lacto-Vegetarian
Will have dairy

Flexitarian
Sometimes follows a vegetarian diet but not
always

Lights, Food, Action!

Breakfast

Lunch

Afternoon Snack

Dinner

1 cup melon balls

2 slices WG bread

6 whole-grain crackers

1 WG tortilla for
burrito

1 ounce whole grain

cereal

2oz soy based deli

cup dried apricots

cup refried
vegetarian beans

1 slice WG toast

cup lettuce & 2 slices

tomato

oz unsalted almonds

cup chopped
tomatoes

1 cup O.J. w/ Cal. & Vit. D

cup chopped
lettuce

Tbsp. Peanut butter 1 cup low-fat milk

1 Medium Banana

1 medium apple

cup salsa

1 cup low-fat milk

cup baby carrots

cup broccoli

Questions or Comments?

Travis Ramirez, RD, LD

Campus Dietitian
Offers FREE services for Students,
Faulty, & Stuff

Learn How To Eat Healthy on Campus

Weight Loss
Medical Nutrition Therapy
Special Dietary Accommodations
Sports Nutrition

ramirez-travis@aramark.com
832-842-5996

THANK YOU!