We Are What We Eat

Brain Basics

100

What is the brain's main source of energy?

Glucose

200

What percent of energy does the brain use?

~20%

300

What do amino acids help to produce?

Neurotransmitters

400

____ helps support the structure of the brain.

Fat

500

Name one neurotransmitter that is affected by diet?

Serotonin and/or dopamine

Gut Health

100

The gut is often called the _______ brain 

Second

200

What's another name for bacteria in the gut?

the microbiome or gut microbiota

300

What nutrient feeds good gut bacteria?

Fiber

400

imbalances in the gut microbiome may lead to:

anxiety, depression, and chronic stress

500

The brain and the gut communicate directly through:

a) the vagus nerve

b) the stomach

c) the esophagus

A), the brain and the gut communicate directly through the vagus nerve

Food Groups

100

name this food group: celery, lettuce, broccoli, cauliflower, spinach, carrots, green bell peppers

Vegetables

200

Name the 5 food groups

fruits, vegetables, grains, protein, and dairy

300

name this food group: Composed of amino acids, this food group helps to build and repair tissues, support the immune system, and aid in brain function 

Protein

400

Name this food group: Rich in natural sugars with essential vitamins and minerals for growth and immunity

Fruits

500

Name this food group: Provides key nutrients like calcium, vitamin D, and potassium that support bone health, muscle function, and nerve signaling

Dairy

Food & Mood

100

Foods like fruits and vegetables are linked to better or worse mental health?

fruits and vegetables are linked to BETTER mental health outcomes

200

What happens after a sugar spike?

energy crash, mental fog, and irritability 

300

Meals and/or snacks should be eaten every _____ hours

3-4 hours

400

What should a meal consist of to help regulate mood?

a balanced meal consisting of a carbohydrate, protein, and fat.

500

Why might someone crave sugary foods when stressed?

Seeking quick energy/dopamine boost (reward response)

Food For Health

100

What type of foods reduce oxidative stress and inflammation?

antioxidant rich fruits and vegetables like blueberries, raspberries, pomegranates, and artichokes

200

These type of foods provide amino acids for neurotransmitter production

Lean proteins

300

These type of foods support memory, mood, and cognitive health. A great source of these foods include: salmon, walnuts, and chia seeds.

Omega 3 fatty acids

400

Name a food that promotes a healthy gut microbiome.

fermented foods! Kimichi, Kefir, pickles, sauerkraut, yogurt

500

Walnuts, Almonds, Pumpkin Seeds, and Legumes are rich in what mineral which also helps reduce anxiety and improve relaxation.

Magnesium