The brain is arguably the most sensitive organ in the body when it comes to our dietary choices. Here are my “Golden Guidelines” for eating for optimal brain health and peace of mind.

Foods to Enjoy:

• Regular consumption of foods rich in omega 3 fats– oily fish, oysters, omega 3 eggs, walnuts, whole soy foods, flax, chia, or hemp seeds
• Extra virgin olive oil as your oil of choice
• Generous use of herbs and spices — ginger, garlic, turmeric, curry, parsley especially good
• Lots of beans — daily best
• 3 servings daily of 100% whole grain foods — physically intact whole grains like oats, brown rice, and quinoa best
• As many fruits and veggies as possible
• A prudent portion of high quality dark chocolate (up to 1/2 to 1 ounce) daily or as dessert of choice
• Some healthy protein at every meal — fish, shellfish, low-fat/skim dairy products, poultry, nuts/seeds, beans, wild game, omega 3 eggs, whole soy foods
• Lots of freshly brewed tea (white, green, black or oolong)
• A small handful of nuts daily — walnuts, almonds, pistachios and Brazil nuts are especially good

Foods to Avoid:

• The “Great White Hazards” white flour products, white potatoes, white rice, sugar/sweets
• Trans fats– strictly avoid processed or fast foods made with partially hydrogenated oils (check labels), stick margarine, and shortening
• Limit saturated fats– red meat, whole dairy productsm butter, and palm oil
• All sugary beverages– soda, fruit drinks, sport drinks, etc.
• Excess alcohol– limit to 1 drink or less daily

Related:

Superstar Foods for Brain Health [ARTICLE]

8 Steps to Lifelong Wellness and Vitality[ARTICLE]