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Brain food. We all use the term now and then, but what criteria do you use to decipher what is and what isn’t brain food?��

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To me, brainfood promotes the kind of cognitive function you need to be your best self each day.��

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The purpose of this post is twofold:

1. To get the proverbial juices flowing about meal prep

2. To appreciate the connection between diet and cognitive function

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Disclaimer: This is not a nutrition plan! For specific dietary concerns, sign up for a free 1:1 consultation with a registered dietitian through .

FUEL

The [arguably] most important food group you need to kick start brain functions is whole grains. These grains get their name from the way they are processed -- the grain itself is largely left intact, or whole. is a helpful resource for learning about the differences between whole grains, refined grains, enriched grains, and grainy grains (I might have made that last one up?)��

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Anyhow, you want to opt for whole grains because they are loaded with brain fuel-- lots of fiber, vitamin E, a host of B vitamins (1, 2, 3, 6, and 9), and trace minerals like magnesium, potassium, and iron .��

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Easy Peasy Whole Grains

Power Breakfast: and

Making your own oatmeal packets gives you the option to control the nutritional quality of your added ingredients!

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Power Meal Ingredients: and

If your scratching your head wondering why I’m listing quinoa as a grain when you thought it was a seed-- you’re not wrong (more on the grain vs. seed debate ).��

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Power Snack: ��

Yes, popcorn. Enough said.

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FUNCTION

Omega-3 fatty acids are essential for normal brain function . You can think of omega-3s as couples therapy for your polyamorous brain cells. E ssentially, they help your neurons communicate with one another. Some studies have even found that a diet high in omega-3 fatty acids combats depression ��

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In contrast, diets high in trans and saturated fatty acids have been shown to negatively affect brain function overtime . Admittedly, the staples of a western diet are high in the “bad” fats (think fatty meats and dairy) , s o it’s easy to eat a diet high in saturated fats when you’re predominantly relying on fast food at mealtime.��

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So how do you become more conscious about the omega-3s in your life? First, you have to get to know them:

1. For a breakdown of the different types of omegas out there (-3s, -6s, & -9s) jump down rabbit hole.��

2. Follow breadcrumbs for more information on the 3 types of omega-3s (EPA, DHA, & ALA).

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�� Easy Peasy Omega-3s

Functional Breakfasts: and

Functional Meal Ingredients: and

Fun fact: There are three variations of omega-3s, two of which your body readily assimilates, the other kind requires your body to do the leg work in converting them before they can be absorbed and utilized for neuronal couples therapy. Seaweed is the only known plant-based source of readily assimilating omega-3s . ��

Functional snacks: , and

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FORTITUDE��

Day-to-day business-as-usual metabolic processes put oxidative stress on your body (more on that ). Oxidative stress is a molecular kind of stress, different from the emotional stress we’re all cued to think of when we hear the word stress; however, emotional stress may also be a contributor to your body’s oxidative stress levels .��

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An easy way to reduce oxidative stress, according to science, is to eat plant foods !��

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Easy Peasy Antioxidants

Sprightly Breakfasts:

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Sprightly Meal Ingredients:

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Sprightly Snacks:

Fun fact: According to science, eating chocolate may help curb emotional stress .

1. Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients , 2 (12), 1266–1289. doi:10.3390/nu2121266

2. Gómez-Pinilla F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews. Neuroscience , 9 (7), 568–578. doi:10.1038/nrn2421

3. Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative medicine and cellular longevity , 2014 , 313570. doi:10.1155/2014/313570

4. Greenwood CE, Winocur G. High-fat diets, insulin resistance and declining cognitive function. Neurobiol Aging. 2005;26 (Suppl 1):42–45.

5. Cordain L, Eaton SB, Sebastian A, Mann N, Lindeberg S, Watkins BA, O'Keefe JH, Brand-Miller, J. Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr. 2005 Feb; 81(2):341-54.

6. �� Martins, D. A., Custódio, L., Barreira, L., Pereira, H., Ben-Hamadou, R., Varela, J., & Abu-Salah, K. M. (2013) Alternative Sources of n -3 Long-Chain Polyunsaturated Fatty Acids in Marine Microalgae . 2013 Jul; 11(7): 2259–2281. doi:

7. Bouayed, J., Rammal, H., & Soulimani, R. (2009). Oxidative stress and anxiety: relationship and cellular pathways. Oxidative medicine and cellular longevity , 2 (2), 63–67.

8. Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews , 4 (8), 118–126. doi:10.4103/0973-7847.70902

9. Al Sunni, A., & Latif, R. (2014). Effects of chocolate intake on Perceived Stress; a Controlled Clinical Study. International journal of health sciences , 8 (4), 393–401.

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