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Mealtime mental health

A better body = a better brain

Enzo's Brain Scan

Looking at these scans of Enzo's brain (yes this clearly demonstrates that he does have one), constantly reminds me that healthy eating is crucial to your mental health. Feeding your brain with the right foods can help you think more clearly, stay alert, improve your concentration and attention span.

Adversley, eating foods which are considered to be less healthy can slow down your reactions and decision-making capabilities.

Both your brain and nervous system rely on food to build new proteins, cells and tissues to function properly. A combination and variety of carbohydrates, protein, minerals and vitamins work together to fuel you mind. Here is what happens:

Carbohydrates are broken down into glucose, which your brain needs for energy. The best forms of carbohydrates are found in whole grains, bread, pasta, fruit and starchy vegetables like potatoes for example.

Protein, which helps stabilize your blood sugar to make you less drowsy and supplies your body with amino acids that help you think and react more quickly. Proteins are found in foods such as eggs, meats, nuts, dairy and soy products.

Fatty acids are also crucial for the proper function of your brain and nervous system. You can find these in fatty fish like salmon and sardines, and also in walnuts.

Iron is necessary for normal activity levels and attention. Found in red meats, kidney beans, spinach, egg yolk, carrots and raisins

Calcium has been found to benefit mood and is found in dairy products as well as broccoli and cauliflower.

Vitamin C helps preserve memory function and is found in many fresh fruits and vegetables.

Zinc which also improves memory function as well as reasoning and motor skills is found in fish, beef and soybeans.

Magnesium helps to improve concentration and and avoid confusion. Found in nuts, leafy vegetables, meat and fish.

So you can see why it is that nutritionists recommend that your meals and snacks include a variety of foods to provide the many nutrients that improve mental function.

fruit

What To Avoid

Foods high in saturated fat, like potato chips (crisps) and whole milk, affect your ability to concentrate.
Sugar-filled snacks, like candy and soft drinks, create ups and downs, rather than stable energy levels.
Going to bed hungry can lead to restless sleep and insomnia. But eat only small snacks before bedtime. A large one will boost your metabolism and body temperature, making it hard to snooze.

An American School Lunch

Find out what your kids are eating with a trip around the world international school lunches.

Tips for Healthy Eating

Throw a piece of fruit in your purse or briefcase every morning. You'll have a healthy snack handy when you need a boost.
Keep a mini box of cereal handy wherever you go - it makes a great snack straight from the box as well as with milk and is a perfect portion
Snacks are important. They help you refuel to make it through the day. Just be sure to choose healthy foods and nibble carefully to avoid overeating.
While you're at the grocery store, read and compare food labels to avoid foods high in saturated fat or empty calories.
Plan your meals in advance to avoid last minute fast food trips.

Getting all the vitamins, minerals and micronutrients your brain needs can be easy. Just eat a wide variety of foods each week. Healthy eating is a safe, natural and fun way to stimulate your mind. Your emotional and mental well-being relies on it.

Scrambled Egg

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Fast track to breakfast ideas

Get Off to a Good Start

Did you eat breakfast this morning? If you did, chances are you're thinking more clearly, having more ideas and making fewer mistakes than the person next to you. Or did you skip breakfast in order to make it to work on time? Bad idea. You may wind up cranky, forgetful and less productive. Squeezing breakfast into your morning routine can be easy. Many breakfast foods can be stored at work or prepared the night before.

The most effective breakfast combines carbohydrates to provide fuel for the brain, and protein to keep you full and energized. A perfect breakfast could be scrambled eggs with toast and orange juice. Or, if you don't want to cook in the morning, top yogurt with low-fat granola or have a glass of milk with toast. Pair it with fruit or juice and you've got a healthy breakfast in less than 5 minutes. You'll make up those few minutes several times over with your increased productivity and energy throughout the day.

Oh, and let's not forget that if you avoid going hungry by regularly having 2 small meals and 3 - 4 healthy style snacks throughout the day, this regular routine will lead to weight loss. DON'T STARVE!! Your body is programmed to store food in fats all over your body if it believes it may not get fed regularly. This is the reason why many starvation-style diets don't work. Many of us believe that once we have lost the weight, we can treat ourselves to this and that and before you know it you are back to square one. Maintain a routine and keep it simple:

A better body = A better brain

Enzo's recipes

Brain healthy menus

Brain and body

Feeding your brain