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Rachels Brain Food Presentation
Rachels Brain Food Presentation
Presented By:
Rachel Herron, Aramark Dietetic Intern
Common Conditions
that Affect Brain Health
Heart disease, high blood pressure
Diabetes
Alzheimers disease
Stroke
Traumatic brain injury
Depression
Sleep problems
Sleep Matters
Sleep is Essential for:
Concentration
Coordination
Memory
Mood
Overall healthy function
Avoid caffeine, alcohol, and other liquids before you hit the hay
Most people believe that alcohol is a relaxer but it is actually a stimulant and can
cause little REM sleep and leads to dehydration
Put your mind to bed
Clear your brain of pressing thoughts or worries.
Try keeping a piece of paper or notepad next to your bed so you are able to write
thoughts down that may prevent you from sleeping.
Foods that
Affect
Brain Health
Work in Walnuts
Nutrition and Health Benefits:
How to do it:
Be Sweet to Berries
Nutrition and Health Benefits:
Nutrient Dense vs. Calorically Dense
Flavonoids
Help protect against heart disease
Anthocyanin's
Destroy free radicals that can lead to
inflammation
How to do it:
Mix a handful of berries in
yogurt, cereal, or oatmeal
Blend a handful of berries into
your morning smoothie
Top your toast with berries
instead of jam
Blackberries, blueberries,
cherries, and strawberries are
excellent sources!
How to do it:
Wrap up your tuna or chicken salad
with cabbage or kale
Add collard green to homemade soup
Put spinach and broccoli into a skillet
stir fry
How to do it:
Avocado
Rich in vitamin E and
vitamin C
Lower our lipid panels
Omega 3s
Anti-inflammatory
properties
Important for mood and
behavioral function
Magnesium:
Whole grains, almonds, potatoes, spinach, milk
B6:
Meat, poultry, fish, beans, whole grains
Folate:
Leafy greens, oranges, peanut butter, beans
Vitamin E
Fortified cereals, peanuts, sunflower seeds, hazelnuts, sunflower oil, spinach
http://www.cdc.gov/nutrition/downloads/State-Indicator-ReportFruits-Vegetables-2013.pdf
Mediterranean
Focuses on healthy fats, fatty
fish, & moderate alcohol
consumption
Vegetarian
Focuses on plant-based foods
MyPlate
Food Groups
Fruits
Fresh fruits, canned, dried or frozen and
fruit juice
Vegetables
Fresh, canned, or frozen and vegetable
juice
Grains
Make 50% of your grains whole
Protein
Lean protein sources such as skinless
chicken, pork loin, and turkey
Eggs, nuts, seeds, tofu, legumes
Dairy
Low fat milk, yogurt, and cheese
products
Mediterranean Diet
Vegetables
Legumes
Fruit & Nuts
Cereals & Whole Grains
Fish
Dairy
Lean Meats
Alcohol
Vegetarian Diet
Vegan
No animal products of any form and honey
Ovo-Vegetarian
No meat, poultry or fish
Will eat eggs
Pescetarian
Only fish
Ovo-lacto Vegetarian
Will eat eggs & dairy
Lacto-Vegetarian
Will have dairy
Flexitarian
Sometimes follows a vegetarian diet but not
always
Lunch
Afternoon Snack
Dinner
2 slices WG bread
6 whole-grain crackers
1 WG tortilla for
burrito
cup refried
vegetarian beans
1 slice WG toast
oz unsalted almonds
cup chopped
tomatoes
cup chopped
lettuce
1 medium apple
cup salsa
cup broccoli
Questions or Comments?
ramirez-travis@aramark.com
832-842-5996
THANK YOU!