Your Brain on Food: A Nutritional Guide

Keep a food journal for a week to track your nutrient intake. Use 'if-then' planning to stick to your food journal. For example, 'If it's mealtime, then I will log my food immediately after eating'.

“Most of the weight of your dehydrated brain would come from fats, also known as lipids.”

Plan meals that include nuts, seeds, and fatty fish. Aim for 2-3 servings of fatty fish (like salmon) per week, a handful of nuts daily, and 1-2 tablespoons of seeds (like chia or flax) per day. Create an 'if-then' plan: 'If it is lunchtime, then I will have salmon'.

“Of the fats in your brain, the superstars are omegas 3 and 6.”

Plan meals that include various protein sources. Aim for at least 0.8 grams of protein per kilogram of body weight daily. Use habit stacking: After my morning coffee, I will eat a high-protein snack.

“Meanwhile, proteins and amino acids, the building block nutrients of growth and development, manipulate how we feel and behave.”

Increase consumption of fruits and vegetables rich in antioxidants and vitamins. Aim for at least 5 servings of fruits and vegetables daily. Loss Aversion: avoid brain fog by eating your colors.

“Like the other organs in our bodies, our brains also benefit from a steady supply of micronutrients.”

Choose low glycemic foods for sustained energy. Focus on portion control. Eat mindfully.

“A high glycemic food, like white bread, causes a rapid release of glucose into the blood, and then comes the dip.”

Engage in the community forum to share your experiences and support others.

Identify potential triggers for unhealthy eating and develop coping strategies.