Brain Food
The Mediterranean diet is beneficial for brain health. Name two foods central to it
Olive oil, Fish, Vegetables, Legumes, Whole grains, Nuts/seeds
All fats are bad for you and should be avoided
False - healthy fats (avocado, olive oil, nuts) are essential for brain and heart health
Almond butter on whole grain toast gives you protein, healthy fat, and this macro-nutrient
Complex carbohydrates
Sports drinks replace electrolytes lost in sweat. Name two electrolytes
Sodium, potassium, magnesium, calcium
Zinc is critical for immune function. Name one source
Oysters, Beef, turkey breast, shrimp, cheddar cheese, Pumpkin seeds, chickpeas, lentils, cashews, dairy
This vegetable often in salads is rich in Folate which supports brain health
Spinach or dark green leafy greens
Eating Breakfast can help with weight management by reducing overeating later in the day
True
Name a breakfast food you can prep the night before to save time in the morning
Overnight oats, hard boiled eggs, smoothie, egg inspired meals, home baked food item
Protein at breakfast helps you feel full longer. Name one high protein breakfast food
Vitamin D the "sunshine vitamin". Name one food source
Fatty Fish, fortified milk, eggs, mushrooms, fortified cereal.
Walnuts are shaped like a brain for a reason, they're rich in this omega 3 fatty acid
ALA (Alpha Linolenic acid) - helps reduce risk of cardiovascular disease, anti-inflammatory
A Pastry and coffee is a nutritious breakfast
False- it spikes then crashes your blood sugar
This portable, no cook food item comes in it's own wrapper and is packed with vitamins like potassium and fiber
A Banana, Orange,
How fast does consuming Oatmeal release energy
Slow sustain energy release because complex carbohydrates with high fiber are absorbed more slowly
This component, found in beans and whole grains, feeds your gut bacteria and keeps digestion healthy.
Fiber, prebiotic fiber
Eating fruits and vegetables gives this powerful compound to reduce free radicals
Antioxidants - help fight excess free radicals in the body
Greek Yogurt has more protein per serving than regular yogurt
True- nearly double the protein
Swapping rice for this grain adds protein, fiber, and all 9 essential amino acids
Quinoa
Eating heavy high fat meals at lunch can cause this afternoon mood that tanks productivity
afternoon slump, tired, fatigue
Magnesium plays a key role in energy production. Name a food high in Magnesium
Dark chocolate, avocado, nuts/seeds, black beans, leafy greens
This fruit is packed with anthocyanin antioxidants that cross the blood-brain barrier to reduce oxidative stress and inflammation, significantly supporting memory and cognitive function.
Blueberries
Eating late at night automatically causes weight gain
False - total daily calories matter more than timing
This simple cooking method preserves the most nutrients in vegetables compared to boiling
Steaming - prevents fewer water soluble vitamins from leaking out
This mineral found in red meat, beans, and spinach, is essential for carrying oxygen in the blood. Lows levels cause fatigue
Iron
This bright orange pigment in carrots and sweet potato converts to vitamin A in your body
Beta-Carotene- an antioxidant supports eye health, immune health