Nutrition

The Food Pyramid

You are what you eat. What you eat affects your brain and body, so you want foods that are rich in antioxidants, good fats, vitamins, and minerals. Eating well is of huge importance to your overall health.

​The Food Pyramid is a visual representation of how different foods and drinks contribute towards a healthy balanced diet. It allows individuals the flexibility to choose foods and drinks from each shelf depending on their food preferences.

​See more in our gallery. Click the right upper corner to expand the image and read some facts, tips and serving measurements.

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The brain foods

These 10 foods will protect your brain and give you the energy and vitality you need to overcome mental fog and fatigue.

1. Avocado.

  • Helps keep healthy blood flow
  • Good source of monounsaturated fats

2. Blueberries (or ‘brainberries!).

  • Protects your brain from oxidative stress
  • Reduces the effect of brain-aging conditions
  • Rats who ate blueberries had improved overall learning capacity and motor skills and were mentally younger

3. Broccoli.

  • Remarkable source of fiber
  • Rich in vitamin K, which is known to enhance cognitive function and improve brainpower

4. Coconut Oil.

  • Medium chain fatty acid, which ignites your body’s fat-burning furnaces to help create ketones

5. Eggs.

  • Full of memory-improving choline, Omega-3s, and vitamin E

6. Green Leafy Vegetables.

  • Spinach, kale, collard greens
  • Good sources of vitamin E and folate

7. Salmon.

  • Wild deepwater fish rich in Omega-3s and DHA
  • Sardines are also good.

8. Turmeric.

  • Reduces inflammation and helps boost antioxidant levels
  • Keeps your immune system healthy
  • Improves brain’s oxygen intake to you alert and able to process information
  • Recipe: Turmeric tea: combine turmeric, pepper (to absorb the turmeric better), honey, coconut oil, and hot water.

9. Walnuts.

  • High levels of antioxidants and zinc
  • Rich in vitamin E, which protects your neurons
  • Wards off brain-aging conditions
  • Lots of magnesium, which improves your mood and thus your brain

10. Dark Chocolate.

  • Improves your focus, concentration, and mood
  • Stimulates endorphins
  • Generally, the darker the chocolate, the purer and better for your brain

BONUS 11. Water.

  • Your brain and body are about 75% water
  • Several studies show that well-hydrated people score better on brainpower tests
  • Recipe: Blend water, green leafy vegetables, blueberries, avocado, and coconut oil for an easy brain smoothie!

Want to remember all 10? Enjoy the short video! 

Time for exercise - Food Diary

A food diary is a daily log of what you eat and drink each day. The diary helps you and your doctor understand your eating habits. It can help you realize what you consume. Once you know this, you can make changes to your diet to improve your weight. Keep it for a week.

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