Nutrition for Brain Health
My name is Sydney Carroll and I am a dietitian in Seattle, WA. Welcome to Part Three in the Nutrition & Brain Health Series! In Part One, we covered nutrition and brain function. Part Two explored the harmful effects of restrictive eating on the brain. Today I will share some gentle nutrition tips to support brain health.
Ready to learn? Let’s dive in.
Tips for Brain Health
Eat enough
The brain requires a large amount of energy to function. The most foundational way to support brain health with nutrition is to eat enough! The amount of energy your body needs depends on your age, sex, and activity levels. For more nuance about what eating enough means, feel welcome to visit the Energy Needs section in Part 1 of this series.
Eat consistently throughout the day
The brain requires a continuous flow of energy and therefore needs to be fueled consistently throughout the day. For most people, eating consistently looks like 3 meals and 1-3 snacks each day.
Leaving huge gaps of time between eating does not provide the body consistent energy input. Any gap 4 hours or longer will leave your brain’s energy needs unmet! Feed your body consistently.
Respond to hunger cues
About 2-3 hours after eating it is likely that your body will feel hungry. When you feel the sensation of hunger, your body is letting you know that energy supply is low. “Please eat something!” It is communicating. An accurate way to meet your body’s energy needs is to respond to hunger cues.
For example, if you are between breakfast and lunch and you feel hunger, your body is asking for energy. You could respond by having a snack, and/or experimenting with eating a larger breakfast the next day.
Eat carbohydrates
I recommend including a source of carbs as a part of every snack and meal you eat. As we discussed in Part 1, carbs are brain food. They provide an accessible energy source for the body and brain. Carbohydrates are founds in grains (rice, pasta, tortillas, bread, naan, etc.), fruit, potatoes, sweet potatoes, sugar, honey, legumes (beans, lentils, etc.), and dairy.
Eat foods shown to boost brain health
If you are eating enough, eating consistently, responding to hunger cues and including carbohydrates, you are already doing a lot to support your brain! If you still want more to do more to support your brain’s health, here are some gentle nutrition suggestions.
The following foods contain nutrients that are beneficial to brain health. 1 If you find these foods enjoyable and accessible, then feel free to incorporate them into your diet. And if you don’t, that is ok. I want to emphasize that food is neutral. There is nothing morally superior about these foods, or being a person who eats them.
Fatty Fish: Salmon, mackerel, herring, sardines, anchovies, trout, tuna
Walnuts, flax seeds, and chia seeds
Greens: bok choi, spinach, collard greens, lettuce, kale, etc.
Berries: strawberries, blueberries, raspberries, blackberries
Tea & Coffee
And That’s a Wrap!
Thanks for stopping by to learn about your brain and nutrition. This marks the end of the Nutrition & Brain Health Series. I hope the information empowers you! Below I have put together some nutrition check in questions. May they provide gentle support as you consider your relationship to food, body, eating, and health.
Nutrition Check In
Am I eating enough? Am I eating consistently throughout the day? If not, why?
Do I respond to my body’s hunger cues by eating? If not, why?
Are there times that I undereat? When and why does this happen in my life, if at all? (for example: food insecurity, fear of food or eating, fear of weight gain, life stress/ chaos, grief, heartbreak)
Am I eating a source of carbohydrates with each snack and meal? If not, what barriers or fears am I facing that prevent me from doing so?
Are there any brain boosting foods I would like to incorporate into my snacks or meals?
With Heart,
Sydney
Meet the Author
Sydney Carroll is a dietitian based in Seattle, WA. They support people who are healing from eating disorders, disordered eating, and body image shame.
