Eating a healthy, balanced diet with brain foods is important for maintaining a healthy brain and living a long, fulfilling life. Key brain foods include breakfast foods with dairy, fruits and high-fiber grains; caffeine and blueberries in moderation; whole grains, avocados and fish for blood flow and omega-3s; and nuts or dark chocolate for snacks. Maintaining consistent blood glucose levels through balanced meals and snacks also supports brain health.

1. There is no substitute for well balanced eating choices.
This list of brain food is not a substitute, but additional
ideas for a more varied selection of good-for-you foods.
These items are also especially good for your brain. It is a
fact that if your diet doesn't keep up with the necessary
vitamins and nutrients, your body and your brain will
suffer.

2. Maintaining a healthy brain is key to living a long fulfilling
life. You can increase your chances by adding what is
considered "smart" foods and beverages to your routine.

3. Eat Breakfast every morning.

4. It is a fact that the study done with students who ate
breakfast vs students who did not eat breakfast has shown
eating breakfast will help you to perform significantly
better. The first part of the key is to eat the correct
breakfast food. The list of brain food for breakfast
consumption includes dairy, fruits, and high-fiber grains.
The second part to this key is not to over eat as that will
have the opposite effect and can actually hinder your
concentration.

5. Caffeine in moderation.

6. Coffee, tea, energy drinks, most soda, and cocoa
(chocolate) all contain caffeine. Caffeine is not really
considered a healthy choice. Having small amounts of
caffeinated food items can energize and help you focus for
the short-term. If you drink or eat too much, it will make
you nervous or shaky. Remember that some medications
can have caffeine for an ingredient. One over-the-counter
commonly purchased, for example, is the migraine
headache medicines.

7. Blueberries are your friend.

8. Blueberries help protect the brain from the damage
caused by free radicals. Blueberries are also thought to
help reduce effect of dementia and Alzheimer's disease.
The research into the wonderful fruit has also shown diets
rich in blueberries to improve both the learning and
muscle functions of aging rats. The improvement is
considerable as it makes them mentally equivalent to
much younger rats.

9. Learn where glucose comes from.

10. The brain works with sugar (glucose) as its fuel. Glucose
from carbohydrates, not table sugar. Eating three meals
and possibly one or two snacks at the same time every day
will help keep your blood glucose levels more consistent.
Three food groups contain carbohydrates:

11. The Starch and Starchy Vegetables Group

12. The Fruit Group

13. The Milk and Yogurt Group

14. One serving from each of these groups contains about 15
grams of carbohydrates. Another way to find out how
many grams of carbohydrates are in a particular amount of
food is to read the Nutrition Facts label on the back of a
product for total carbohydrates, not just sugar.

15. Nuts or dark chocolate can be your snacks.

16. A one ounce portion daily of nuts or seeds is a source of
the antioxidant vitamin E. Vitamin E is thought to help
with lessening cognitive decline as you age. Dark
chocolate eaten daily in the same one ounce serving
contains other potent antioxidant properties. Try not to
eat more than this because the antioxidant benefits
stop, but the calories do not.

17. Add whole grains and avocados for blood flow.

18. A healthy brain depends on blood flow. Whole grains and
fruits like avocados help reduce the risk of cardiovascular
problems and lowers bad cholesterol. Lower cholesterol in
turn reduces any plaque build up and keeps the blood flow
at its optimum. Don't worry about the fat in the avocados.
It is monounsaturated fat which is the good kind and also
contributes to that healthy blood flow.

19. Sustainable, non mercury fish is food for thought.

20. Fish is one of the most important items on the list of brain
food. Fish is needed for its omega 3 fatty acids. These are
essential for brain function and development. The omega
3 fatty acids help with lowering dementia, stroke risks,
slowing mental decline, and can enhance memory -
especially as we get older.

21. Two servings of sustainable, non mercury fish a week is all
that is necessary. To find out which types of fish are safe to
eat and not over fished check out the free, down-loadable
pocket guide at the Monterey Bay Aquarium Seafood
Watch website. They even have a Sushi Guide.

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