Diet & Supplements

Eat Healthy, Reduce Highly Processed Foods

• Colors count. How many different colors do you eat in a week? Flavonoids are the postbiotics that make plants colorful. They are great for your gut health.

• If you take probiotics, vitamins, or supplements, vary your schedule/brand? Mix it up! Your brain loves variety! Skip a day or change brands to shock your system. What’s the harm?

• Can you include 1 to 3 servings of fermented foods each day? Remember, these are Probiotics… yogurt, kefir, sauerkraut, kombucha, tempeh, kimchi, pickles, miso…

• Look up Mediterranean, DASH, and MIND diets. Can you add to or change your diet to align with one of these diets this week? Trusted sources – click. Mediterranean, DASH, MIND

• Do you know the 4 F’s of Brain-Healthy Food? Use them! Fats, Fiber, Flavonoids, Fit (“good for you” food that are 2 of these 3 – flavorful, convenient, provide emotional boost)

• Do you get 30g of fiber a day?

• Can you reduce the number of Ultra Processed Foods (UPF) you put in your body?

• How many plant-based foods (including herbs, nuts, grains, fruits, veggies…) do you eat each week? Can you get to 30? More?

• Add walnuts or Chia seeds to your yoghurt or oatmeal.

• Add at least one serving of leafy greens (Spinach, Kale, Collard greens, Arugula) to one meal each day.

• Cover half your plate with veggies at least one a day.