Growing up you may have heard the phrase “you are what you eat” as a reminder to eat more fruits and vegetables, but it couldn’t be more true. Our nutrition is a direct link to how we feel throughout the day, not only physically but mentally as well. It’s important to eat nourishing foods that provide sustainable energy so you can feel strong and productive during the day. An essential part of any balanced diet are “brain foods,” or foods that support a sharp and productive mind. We asked Christi Brown, a nutritionist that specializes in binge eating recovery, what the best foods are for a more productive day, sharper mind, and healthier body.
One of the main things Brown says you should focus on first is protein. “If you don't think you're eating enough protein, I would focus on trying to add any type of protein whatsoever at first.” She says. She urges her clients to remember that there is no one size fits all for this—rather, explore what protein sources you like so that you can eat foods that you enjoy and will consistently add to your diet. “I think people get really into focusing on what the ‘right’ way is. I would rather people take one small step as opposed to four giant steps.”
Protein supports so many functions in the body, which is why it’s better to eat any source of it than none at all. “Protein is extremely important and can affect our moods, how we function at work, how we interact with people on a daily basis.” Brown says. “The proteins develop your cells, and your cells develop you--so protein plays a huge part in the function of your brain. This has a huge role in your mood regulation as well because your cells develop your hormones. When you’re protein deficient, a lack of protein in what you eat could mean that you’re not making enough feel good hormones like serotonin and dopamine. When you don’t have enough of those hormones it could make you feel depressed, sluggish, anxious, or tired.”
As mentioned previously, when it comes to what kind of protein-rich brain foods you should be eating, it’s more important to focus on what you enjoy. “I would start with getting your hands on any protein you can--something that’s available, that you like, that you’ll actually eat.” She shared some suggestions if you’re not sure where to begin. “Proteins can be found in many different resources, some of them being--beans, eggs, lean proteins like chicken or turkey, even proteins that aren’t lean are fine as well.”
One unexpected protein source that Brown suggests is dairy. “Many people are afraid of eating dairy because they think it’s unhealthy, but cow’s milk actually has a lot more protein in nutrients than, say, almond milk does.” A good dairy snack that will provide protein and nutrition is greek yogurt with berries or nuts mixed in.
The most important thing to remember when it comes to eating a healthy and satisfying diet is remember that it’s all about balance. “We need to look at this as not an all or nothing either or, but an and situation. So I can have my protein and I can have other things on my plate that I enjoy, which is okay.” The key to a balanced life is liking the foods you eat and noting what makes you feel your best. Remember to eat not only for nutrition, but for enjoyment.
