Get Your Brain in the Game

BlogHealth and Nutrition
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Salmon cakes with dill sauce

All great athletes know that gaining a competitive edge on their opponent is not just about keeping their body fit, but keeping their brain in the game as well. Certain nutrients play an important role in keeping the mind sharp and brain healthy. This applies to all of us, not just athletes.

Foods that contain healthy fats, including omega-3 and monounsaturated fats, and antioxidants, such as fatty fish, avocado, nuts, and berries, boost brain health by improving brain cell communication, boosting memory, and decreasing the risk for dementia.

Trythese menu ideas to keep your body and mind healthy. 

Breakfast

Start your day by adding avocado to your breakfast lineup. Avocado toast is all the rage and easy to make. Simply spread avocado on whole-grain toast and boost the nutrition and flavor with any variety of additions, such as crunchy nuts and sweet berries, smoked salmon or combine avocado, and cottage cheese for a protein punch that will keep you satisfied until lunch.

Smoothies are an easy way to incorporate berries into your breakfast.  Combine frozen berries with Greek yogurt and milk for a refreshing and filling start to your morning. 

In a rush?  Try overnight oats topped with blueberries and sliced almonds for a brain-boosting breakfast that’s ready when you are.    

Lunch and Dinner

Take advantage of canned tuna and salmon for an easy seafood addition to your meals. Tuna salad is delicious on a bed of lettuce or a sandwich. Make it with Greek yogurt instead of mayonnaise to boost the protein content.

For an easy, budget-friendly dinner option, serve up parmesan-crusted salmon cakes. 

Snacks

Be prepared to tackle hunger by building your own brain-boosting snack mix by simply combining cheese cubes with nuts and dried berries. 

If a dip is more your speed, our Creamy Avocado Hummus served with fresh veggies will be a home run.

For more meal ideas to keep your mind sharp visit our recipe page and follow us on Twitter @TheDairyRD.

Laura Marbury, MS, RDN, LD

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