Ever skip breakfast and feel as though your brain is foggy, or eat a fatty meal and just want to fall asleep? The fuel we consume not only sparks our vitality but also drives our mental capacity. Without adequate fuel it’s not possible to be firing on all cylinders. It’s important to realise that what you have for breakfast and pack for lunch may contribute to how well you manage to stay ‘switched on’ throughout a long day at work.
‘Brain powering’ fuel won’t suddenly make you a genius, but by consuming an appropriate diet you will remain alert and satisfied throughout the day. There is nothing worse than feeling hungry or sleepy whilst trying to focus on learning something new or write a complex paper.
Low GI Carbohydrates
The preferred source of fuel for our brain is carbohydrates. When the body consumes wholegrain breads and cereals the body breaks these down to glucose for the body and brain to use. Packed with fibre, wholegrains and carb-rich vegetables are the way to go as they are absorbed slowly and ensure a steady stream of energy is provided across the course of the day. Enjoy oats for breakfast, a wholegrain sandwich for lunch and perhaps some sweet potato mash for dinner and you are on the right track.
Eggs
Eggs contain choline, a nutrient beneficial for brain development and memory. They are also a really satisfying breakfast choice that will keep you fuller for longer. A great source of protein and packed full of nutrition, eggs are a great choice any time of the day. Served softly boiled at breakfast with some wholegrain toast and grilled tomato, or hard-boiled for a snack or sandwich; eggs are a definite pleaser. For those unable to eat eggs, yoghurt, tofu and buckwheat are also great sources of choline for brain development.
Omega 3
Omega 3 fatty acids go to the top of the class for brain and eye development, as well as stabilising mood. Found in foods like walnuts, linseeds, eggs and salmon, there are loads of different ways to maximise your intake of these high performing fatty acids. Tuck some salmon and salad into a soy & linseed pita pocket for lunch or create a ‘brain-power’ trail mix of dried fruit, walnuts, blueberries and yoghurt bites for a delicious desk snack.
Along with these suggestions, consume loads of fresh fruit and vegetables so your brain will be switched on and powered up for the day. Think minimally processed foods when you are preparing all your meals.
Let’s look at this in a practical way.
Breakfast – 2 soft boiled eggs with a slice of soy & linseed bread and some grilled tomato/baby spinach/mushrooms
Morning Tea – a small yoghurt with ¼ cup blueberries
Lunch – a wholegrain pita pocket with salmon and salad
Afternoon Tea – Fresh and dried fruit with walnuts and yoghurt bites
Dinner – Grilled steak with sweet potato mash and mixed greens (broccolini, snow peas, beans)
Eating well not only keeps you in tip-top shape but helps keep your brain sharp!
So, eat well… and think well!
Lisa Donaldson APD
www.FEEDinc.net
¾ Kennedy St, Kingston
