Healthy Eating for Your Brain and Body

Table of Contents
Lesson 1
What Do You Expect to Get Out of this Program? ......................................................... 4
Why Worry About Eating Healthy Foods? ........................................................................ 5
Why Don’t We Eat Better and Move More? ..................................................................... 6
Examine Your Eating Triggers ............................................................................................. 7

Lesson 2
Are You Ready to Make Changes to How You Eat? ...................................................... 8
Nutrition Terms to Know ....................................................................................................... 9

Lesson 3
Stages of Change .................................................................................................................. 12
The 5 Food Groups ............................................................................................................... 13
Functional Foods: Sleep and Pain .................................................................................... 15

Lesson 4
Barriers to Success ............................................................................................................... 16
What Is a Healthy Eating Pattern? ..................................................................................... 17
Cooking Methods .................................................................................................................. 18

Talk to your doctor or health care team if you have any questions about your care.
For more health information, go to [Link]/patiented or contact the Library for Health Information at
614-293-3707 or health-info@[Link].
© 2020 - January 8, 2021, The Ohio State University Wexner Medical Center.
Lesson 5
Solo vs. Social Changers ..................................................................................................... 19
How Nutrients Help Your Body Work .............................................................................. 20

Lesson 6
How to Ask for Help ............................................................................................................ 22
How to Read Food Labels .................................................................................................. 23
Flavoring Your Food with Herbs and Spices ................................................................. 25

Lesson 7
Nutrients We Do Not Get Enough Of .............................................................................. 26
Functional Foods: Calm and Relaxation ......................................................................... 27
Shifting to a Healthier Eating Pattern .............................................................................. 28

Lesson 8
What is the Big Deal about Beverages? ......................................................................... 29

Lesson 9
Foods to Limit ........................................................................................................................ 32
The Lowdown on Fats ......................................................................................................... 33
Food Records ........................................................................................................................ 34

Lesson 10
Foods to Limit: Where Are They? ..................................................................................... 35
Recipe Substitutions ............................................................................................................ 37

Lesson 11
Mindful Eating ........................................................................................................................ 38
Shopping on a Budget ........................................................................................................ 40

Lesson 12
Putting It All Together: What It Looks Like in Real Life ................................................ 41

For a digital copy of this book, please visit [Link]/pted4739.

[Link] Healthy Eating for Your Brain and Body 3

Lesson 1
What Do You Expect to Get Out of this
Program?
Do you expect to:
• Lose weight
• Lower your blood sugar or blood pressure
• Stop taking or take less medicines
• Get your life “back on track”
Whatever you expect, don’t set yourself up for failure by thinking all of
your problems will go away if you change your eating habits.

What can you change by What may not change by

eating better? eating better?
• You can feel better. You will mostly likely • You will still have struggles, like
have more energy and be able to think everyone. Your bills will still be there and
more clearly. difficult relationships won’t change.
• You can improve most health conditions. • You may not get totally off of your
Most people will see their numbers go medicine for certain health problems.
in the right direction, like lower blood Eating and exercising may make you
pressure and lower blood sugar levels. healthier, but may not completely rid you
• You can sleep better. Within a couple of of all health problems.
months, sleep is often improved. Exercise • You may still weigh more than you
will help you sleep better too. would like. Eating well will usually help
• You may find it easier to deal with people lose weight, but sustainable
problems. When you eat regularly and weight loss takes time and consistency to
choose healthier foods, you may find that accomplish.
making decisions are easier. You have a
“full tank” instead of running on empty all Eating better and moving more will
day. almost always improve a person’s
quality of life. However, it won’t fix all of
your problems.

4 Healthy Eating for Your Brain and Body [Link]

Why Worry About Eating Healthy
Foods?
Over the past century, many diseases, like polio and smallpox, have been “conquered” and most
Americans can now enjoy longer lives. However, as these diseases have decreased, the number
of chronic, diet-related diseases has gone up. These diseases include:
• Obesity and being overweight
• High blood pressure
• Diabetes
• Heart disease
• Some cancers
• Alzheimer’s Disease
About half of all American adults — 117 million people — have one or more preventable chronic
diseases like these. How we eat and the amount of activity we get plays a large role in these
health problems.
Eating more healthy foods and less junk food lowers the risk of getting many of these diseases.
Eating better and moving more also helps our brains work better.
Some foods help our brains repair damage by building new brain cells and lowering stress on our
brain.

How we eat and move has a huge effect on our overall health, including the health of
our brains.

[Link] Healthy Eating for Your Brain and Body 5

Why Don’t We Eat Better and Move
More?
If we eat better and move more, we will be healthier. So why don’t we
do this? The answers are not simple. There are many factors that may
make doing these healthy behaviors more challenging. Here are a
few examples.

Eating more healthy foods Eating more unhealthy foods

Often sold in grocery stores or farmer’s Sold in more places, such as grocery stores,
markets gas stations, carry-out and vending machines

Many foods, like fruit, fish and nuts, can be Most foods are cheap, such as soda, chips and
expensive cookies

Often need to be prepared or cooked before

Often ready to eat
eating

Taste good Taste “better” due to high salt, sugar and fat

Moving more Moving less

Takes less time, such as choosing to drive over

Takes more time
walking or biking

Takes more effort Takes little effort

Use technology to do it, such as garage door

Do it yourself
openers, TV remotes and riding lawn mowers

May cost more money, such as a gym May cost less or nothing...until your health
membership starts to fail and health care costs increase

6 Healthy Eating for Your Brain and Body [Link]

Examine Your Eating Triggers

Types of eating triggers • Feelings: Moods and emotions that lead

you to turn to food, such as anger or
An eating trigger is anything that causes you boredom.
to eat. There are 4 broad types:
• Time of day: Particular times during the
• Physical triggers: These are the signals day that you relate with eating, such as
your body sends to tell you that energy is bedtime.
needed. These are signs of true hunger.
• Food triggers: These are related to a
specific food that causes overeating, not
To manage your eating
to be confused with your favorite foods triggers, focus on the 5 D’s
or cravings. It is a food that you eat until
it is gone regardless of mood, time of day Delay eating for 10 minutes to give yourself
or place. time to identify your trigger.
• Emotional triggers: These are feelings, Determine what is going on. Am I hungry?
good or bad, that lead to overeating. Is there something else going on?
When dealing with an emotional trigger, Distract yourself with an activity that
it is not a specific food that is eaten, but requires your full attention, such as reading a
rather any available food will do. book, doing yard work or taking your dog on
• Situational triggers: These are specific a walk.
locations, people, activities, events or Distance yourself physically from the
times of day that lead to overeating. temptation.
These triggers don’t relate to a specific
feeling or specific food available. Decide how you are going to handle the
trigger. Do you allow yourself a certain
portion of the food? Do you write about how
What are your eating you are feeling in a journal? Do you remove
triggers? the food, so it is not in easy reach? Do you
eat a healthy snack before going to the
• Activities: Things that lead you to eat movies?
while you are doing them, such as going
to the movies.
• Events: Occasions in which eating plays
a major role, such as weddings, parties
and vacations.
• People: Other people who are eating
and possibly offering you food.
• Sensory: The sight and smell of food
beckons you to sample it, such as a
coffee cake aroma.

[Link] Healthy Eating for Your Brain and Body 7

Lesson 2
Are You Ready to Make Changes to
How You Eat?
Starting to make lifestyle changes without a plan is not the best way to
succeed. Think about why you want to make these changes and how you
will benefit. Lasting changes take time and patience to be put into place.
Avoid trying to make too many changes too fast and “all-or-nothing”
thinking.

Answer these questions to see how ready you are to change

Why do I want to eat healthier?

What will motivate me?

What will challenge me?

What support do I have?

What results do I want to see?

What will be everyday life look like if I am

successful in meeting my goals?

8 Healthy Eating for Your Brain and Body [Link]

Nutrition Terms to Know
In order to start learning how to eat better, it is important to know what
some common words and phrases mean.
The terms eating pattern, nutrients and variety will come up often in
this program. Learn about them to help you review your current diet
and set goals for change.

Eating pattern
This is how you eat, day in and day out. It includes:
• The types of foods and beverages you eat.
• The amount of food you eat.
• The times of day you eat.
• Eating the same number of meals day to day.
• The balance between the calories you eat (energy in) and the energy you burn (energy out).

Example of a healthy eating pattern

• Eat 3 meals a day.
• Include vegetables, fruits, whole grains, healthy fats and lean proteins daily.
• Limit processed or convenience foods, such as pre-packaged meals, lunch meats and baked
goods.
• Drink sugar-free and caffeine-free beverages, such as water.
• Balance calorie intake with energy needs.

Example of an unhealthy eating pattern

• Skip meals often.
• Eat few vegetables, fruits and whole grains.
• Eat a lot of processed or convenience foods.
• Drink sugar-sweetened or high-caffeine beverages regularly.
• Eat more calories than are burned, which leads to weight gain.
What is considered a healthy eating pattern is based on years of research to show what kind of
foods, amount of foods, meals, and timing of meals are healthiest for humans.

No matter what type of eating pattern you have, you can always make small
improvements towards a healthier eating pattern.

[Link] Healthy Eating for Your Brain and Body 9

Nutrients
Nutrients are the parts of food that help your body and mind work well. The 6 major nutrients are:

Vitamins

Vitamins are compounds that your body uses for growth, repair and normal functioning.
For example, your body needs vitamin B12 for your nervous system to carry messages from your
brain to the rest of your body.

Minerals

Minerals are naturally occurring substances found in the earth, like calcium. Like vitamins, you
need minerals for almost every process in your body.
For example, magnesium helps your heart beat regularly.

Proteins

Protein is made up of amino acids. These are the “building blocks” of your cells. Protein is needed
for muscle growth and tissue repair, such as healing a cut.

Carbohydrates

Carbohydrates are made up of starches, sugars and fiber. It is the preferred source of energy
by the body. Complex carbohydrates are healthiest. They are found in vegetables, fruits, whole
grains and beans. Simple carbohydrates are less healthy. Avoid or limit simple carbohydrates, like
white bread, pasta or rice, corn, peas, potatoes, and sweets or desserts.

10 Healthy Eating for Your Brain and Body [Link]

Fats

Fats provide energy, cushion your organs, provide insulation and are needed to absorb certain
vitamins. Healthy fats are found in plants, like olives, nuts and avocados. Less healthy fats come
from fatty meats, butter, cream and cheese.

Water

Water helps you keep a normal temperature, lubricate and cushion your joints, protects your
spinal cord and other sensitive tissues, and gets rid of wastes through urine, sweat and bowel
movements. Most of your fluid needs are met by the water and beverages you drink. You can get
some fluids through the foods you eat, especially foods with high water content, like vegetables
and fruits.

Nutrients are important for our bodies to work well. Where do we get nutrients from?
FOOD!

Variety
Variety is a diverse assortment of foods and beverages across and within food groups.
Eat a variety of foods over the course of the day or week to get the nutrients you need.
For example, in the vegetable food group, select a variety of foods over the course of a week by
choosing from all subgroups, including:
• Dark green (spinach)
• Red and orange (bell peppers)
• Legumes (beans or peas)
• Starchy vegetables (potatoes)

Aim for eating a variety of foods in each food group (vegetables, fruits, grains, dairy
and proteins). A variety of foods will give you a variety of nutrients.

[Link] Healthy Eating for Your Brain and Body 11

Lesson 3
Stages of Change

Enter
Precontemplation

Maintenance Contemplation
The Stages
of Change
Model
Relapse Determination

Action

Exit and re-enter at any stage

There are several stages people go through when they decide to change their habits.
Before you can think about making a change, you need to realize that there is a problem. You
may be in denial that you have a problem, especially if others around you have the same problem.
One of the first stages of change is to think about taking action to change. It is common to take
a long time in the first stages before making a commitment to take action. When you hit the stage
of change where you are ready to take action, you start to think about things you can do to make
your situation better.
Keep in mind, it is common to move back and forth between the stages of change. Moving
backwards doesn’t mean you have failed. It might mean you are just re-structuring before moving
forward again. The important thing is to not give up. The goal is to make small changes over time.

Adapted from: Boston University School of Public Health. (2019). The Transtheoretical Model (Stages of Change). Behavioral Change Models. https://
[Link]/otlt/MPH-Modules/SB/BehavioralChangeTheories/[Link]

12 Healthy Eating for Your Brain and Body [Link]

The 5 Food Groups

1. Vegetables - broccoli, spinach, carrots, peppers, squash, zucchini

2. Fruits - berries, apples, bananas, oranges, melons
3. Grains - bread, pasta, rice, cereal, tortillas
4. Dairy - milk, yogurt, cheese and nondairy milk alternatives, like almond milk
5. Protein - meat, fish, poultry, eggs, beans, nuts
Each food group is important because there are vitamins, minerals, protein, carbohydrates, fats
and other nutrients found in each group that are not found in the other groups.
For example:
• Most fruits are high in vitamin C but are low in protein.
• Meat is high in protein but low in vitamin C.
By eating a variety of foods, your body gets a variety of nutrients. If you skip or only eat a few
foods in a food group, you miss out on nutrients.

A note about vitamin and mineral supplements

Taking a vitamin supplement to avoid a nutrient deficiency is a little like an insurance policy.
For example, pregnant women cannot get enough iron during pregnancy from their food alone.
For this reason, they should take a prenatal vitamin, so they their iron doesn’t get too low.
Vitamins and supplements are not meant to be the main source of where you get your nutrients.
Your body absorbs nutrients better from food than from a supplement. If you could be healthy by
just popping some daily vitamins, there would be little reason to eat healthy food. However, there
are many differences between the nutrients in food and pills.
Food will always win!
[Link] Healthy Eating for Your Brain and Body 13
What to eat
Make half your plate vegetables and fruits and vary your
veggies
• Eat 2½ to 3 cups of vegetables a day.
• Buy canned vegetables labeled “reduced sodium,” “low sodium” or
“no salt added” or frozen vegetables without sauces added.
• Vegetables can help increase your intake of fiber and potassium,
which are often low in the American diet.
• Fiber from vegetables helps reduce blood cholesterol levels and may
lower risk of heart disease.

Make half of your plate vegetables and fruits and focus on

whole fruits
• Try to eat fruit at least 2 times a day.
• Choose whole fruits, not fruit juice.
• Fruit can be fresh, frozen or canned.
• If using canned fruit, drain and rinse off all liquid.

Make half of your grains whole grains

• Look for labels that say “100% whole grain” or “100% whole wheat” to
get more nutrients.
• Use whole grain bread, tortillas, rice and pasta.
• Look for a whole grain as the first ingredient on the food label.

Move to low-fat or fat-free milk or yogurt

• Try to include a serving of dairy at 2 to 3 meals.
• Consider lactose-free milk, soy, almond or rice milk alternatives if you
do not tolerate regular dairy.

Vary your protein foods

• Eat a variety of proteins, like meat, poultry, seafood, eggs, beans and
nuts.
• Choose the leanest beef and pork you can find, and remove any
visible fat.
• Remove skin off of poultry before eating. It is okay to leave it on
while cooking.

14 Healthy Eating for Your Brain and Body [Link]

Functional Foods
Sleep and Pain
As you’ve learned, eating a balanced diet each day can lead to improved
health. Functional foods are foods that can have a positive effect on health
beyond basic nutrition.

Foods that may help with sleep

• Foods rich in magnesium, like spinach, avocado, quinoa, bananas, nuts (almonds, cashews),
seeds (hemp, pumpkin, flax), beans and lentils.
• Foods rich in tryptophan, like milk, yogurt, cottage cheese, salmon, turkey, edamame or
pumpkin seeds.
• Foods rich in vitamin B6, such as animal proteins, like fish, chicken, turkey, pork, eggs and
milk, along with whole grains and soy products, such as edamame or tofu.
• Foods rich in fiber, like brown rice, quinoa, barley and oats, as well as other fiber rich foods
like legumes, vegetables and fruits.

Foods that may interfere with sleep

• Afternoon caffeine
It can take six hours for your body to process and eliminate just half of the caffeine you drink
in one sitting. If you're drinking coffee to make it through the afternoon slump, it could be
keeping you awake at night. Caffeine is also a stimulant that can also increase feelings of
nervousness.
• High-fat or spicy foods at night
Large amounts of fat slows down digestion and can cause heartburn, leaving you feeling
uncomfortable, which can interfere with sleep quality. Spicy foods also can be a trigger for
indigestion or heartburn.
• Alcohol at night
While alcohol might fuel deep sleep in the beginning of the night, the second half of your
slumber will likely be more interrupted and full of strange dreams. Alcohol consumption
promotes waking up often and missing out on deep sleep cycles.
• High-sugar foods at night
Sugar digests rapidly in your system, causing quick and high spikes in your blood sugar. These
blood sugar spikes could throw off some of your sleep hormones, leading to less restful sleep.

Foods that may help with pain

Foods and drinks that reduce inflammation can reduce chronic pain. Avoiding foods and drinks
that cause inflammation can also help. Read, Anti-Inflammatory Diet, from your orientation
paperwork for foods to choose and avoid, or visit [Link]/pted4174 for a digital copy.

[Link] Healthy Eating for Your Brain and Body 15

Lesson 4
Barriers to Success
Why isn’t it easier to make healthy changes? It may be:
• A lack of time to prepare healthy foods
• A tight budget
• A well-meaning spouse who shows his or her love by bringing home
favorite sweet or salty junk foods
Whatever your barriers, think of solutions or strategies to address them.

Common barriers to healthy eating and some solutions

Barrier Solution
I get hungry between meals and Keep healthy snacks on hand, such as:
end up getting fast food or snacks • Individual bags of popcorn
at the convenience store. • Fresh fruit
• Peanut butter and jelly on whole wheat bread
I wake up and am not hungry for • Stop late night eating, especially after dinner.
breakfast. • Start with small amounts and build up to a meal.

I eat a lot of junk food at night. • Eat a consistent meal pattern, such as 3 meals a day
and a small bedtime snack, if needed.

I’m too tired to cook. • Plan meals ahead of time.

• Cook larger portions and freeze extras for easy
reheating.

I lack the energy to exercise like I Aim for 30 minutes of exercise a day:
should. • Start small and break it into shorter segments
throughout the day
• Any continuous movement counts
• Build endurance over time
My spouse brings home my • Many people do not know that they are a barrier. Tell
favorite donuts at least once a people clearly what you need for them to help you.
week.

16 Healthy Eating for Your Brain and Body [Link]

What is a Healthy Eating Pattern?
A healthy eating pattern includes a variety of healthy foods from all 5 food
groups. Remember, eating this way makes it easy to get the nutrients your
brain and body needs to be healthy.

The main parts of a healthy eating pattern are:

• Eat from all 5 food groups: vegetables, fruits, grains, dairy and protein foods.
• Within each food group, choose foods with more nutrients, such as 100% whole wheat bread
instead of white bread.
• Eat the right amount of food and calories your body needs for a healthy weight.
• Eat foods that improve your brain and overall body health to help prevent chronic diseases.
This includes foods like whole fruits, vegetables, whole grains, healthy fats and lean proteins.

Healthy eating patterns by calories and food groups

Calories 1,200 1,400 1,600 1,800 2,000 2,200

Vegetables 1½ cups 1½ cups 2 cups 2½ cups 2½ cups 3 cups

Fruits 1 cup 1½ cups 1½ cups 1½ cups 2 cups 2 cups

Grains 4 ounces 5 ounces 5 ounces 6 ounces 6 ounces 7 ounces

Dairy 2½ cups 2½ cups 3 cups 3 cups 3 cups 3 cups

Protein foods 3 ounces 4 ounces 5 ounces 5 ounces 5.5 ounces 6 ounces

Eating patterns have a significant impact on your health. Diet is one of the most powerful tools
you have to prevent disease. It can help prevent obesity, heart disease, high blood pressure and
Type 2 diabetes.

This means what and how you eat can be life changing.

[Link] Healthy Eating for Your Brain and Body 17

Cooking Methods
There are many ways to change
your favorite recipes to make them
lower in cholesterol, fat, sugar and
calories. You can change the way
you prepare foods by choosing
these lower calorie and lower fat
methods of cooking.
Baking
• Cover the container in the oven.
• This method works best with leaner meat.
• Add a fat free liquid, like water or broth, to help keep it moist.

Poaching
• Cook in a small amount of simmering water or broth.
• Fish, chicken and eggs poach well.
• Be careful not to leave foods in simmering liquids too long. Overcooking will leave these foods
dry.

Steaming
• Arrange foods in a steamer and add a small amount of water.
• Steaming helps keep vitamins and minerals in the food.
• Vegetables and fish are good choices for steaming.
• You can also steam foods in the microwave in a covered dish.

Sautéing and Stir Frying

• Use a small amount of water (2 to 3 tablespoons) and stir often, adding water 1 tablespoon at a
time.
• If food sticks to pan, use nonstick cookware.
Grilling and Broiling
• Meats, poultry, fish and vegetables can be grilled or broiled.
• Coat broiler or grill with vegetable cooking spray to prevent sticking.
• Remove as much fat as possible before cooking.
• For poultry with skin, keeping the skin on can help the meat retain moisture. Remove the skin
before eating to reduce the fat.
Roasting
• Meats should be roasted in a preheated oven at 350 degrees to keep meat moist.
• Baste with stock or chicken or beef broth.

18 Healthy Eating for Your Brain and Body [Link]

 Lesson 5
Solo vs. Social Changers

What is your “change” personality?

• Solo changers like to make changes by themselves and without anyone knowing about their
efforts.
• Social changers like to share their goals with family, friends or co-workers. They tell people
what they are trying to do and ask for support from others. For example, if they are trying to
give up drinking soda, they might ask their family to stop buying soda or keep it out of sight,
so it is not as tempting.
You are more likely to make successful changes when you have support from the people around
you. But what if you have typically been a solo changer? How can you get support from others?
Ask for it!

Ask for support

Tell your friends, family or others you trust about your goal and ask them to help support you. If
you are not comfortable asking in person, consider sending a text, email or letter.
For example:
Dear _________,
In an attempt to improve my health, I am participating in a wellness program. This
program will teach me the skills I will need to develop more positive lifestyle behaviors.
As a part of this program, I will be setting weekly goals for myself. At times, I may need
help from you. For example, I may need you to: ______________________________
___________________________________________________________________.
I hope that you will be able to provide the support I need to reach the goals I’m setting
for myself. Thank you for your help.
Sincerely,
__________

Social support from others can be very important when making changes, no matter
how big or small. In Lesson 6, we’ll discuss helpful tips for “How to Ask for Help”.

[Link] Healthy Eating for Your Brain and Body 19

How Nutrients Help Your Body Work
In lesson 3, you learned about eating a variety of foods from the 5
food groups. Eat a variety of foods over the course of the day or week
to get the nutrients your body needs. For example, eating just apples
and macaroni and cheese wouldn’t be healthy. There would be many
vitamins and minerals you would fall short in, and this could lead to health
problems.
You also learned that nutrients are the parts of foods that help your
body and mind work well. They include vitamins, minerals, proteins,
carbohydrates, fats and water. Eat more nutrient-rich foods for your
health. They help your brain think and work better too.

Your digestive system

Each part of your digestive system helps to move food and liquid through your gastrointestinal
(GI) tract, break food and liquid into smaller parts, or both.
Once foods are broken into small enough parts, your body can absorb and move the nutrients to
where they are needed. Your large intestine absorbs water, and the waste products of digestion
become stool.
Your nerves and hormones work together to help control the digestive process. Signals flow
within your GI tract, and back and forth from your GI track to your brain.

20 Healthy Eating for Your Brain and Body [Link]

A typical day
Compare what Joe and Steve eat in a typical day for variety and nutrient-rich foods:

Joe’s usual foods Steve’s usual foods

• 1 to 2 Pop-Tarts • Egg sandwich on whole wheat bun
• 20 ounces Mountain Dew • Banana
• Tea with a little honey
• Fast food hamburger, fries and soda • Chicken salad with avocado mayo sandwich
• Little Debbie snack cake on 100% whole wheat bread with spinach
leaves and tomato
• Apple or orange slices
• Iced tea with lemon, unsweetened
• 20 ounces Mountain Dew or Pepsi • Container of yogurt
• Water or coffee
• 2 Hot Pockets • Grilled fish, such as salmon
• Large glass of chocolate mlk • Brown rice
• California blend vegetables
• Low-fat milk or water
• Popcorn, chips, ice cream or cookies • Popcorn, watermelon or roasted almonds

Who eats mainly nutrient-rich foods? _______________________________________________

Joe is missing out on a lot of nutrients. Can you guess a few? ____________________________
___________________________________________________________________________
___________________________________________________________________________
Joe is also getting in a lot of sugar from his Mountain Dew habit and other sweets. Large amounts
of sugar have bad effects on our health.

What are 3 nutrient-rich foods Steve eats?

_______________________ _______________________ _______________________

Likely, Joe knows he should eat better. What are 1 to 2 things Joe could change to start eating
more nutrient-rich foods? _______________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

[Link] Healthy Eating for Your Brain and Body 21

Lesson 6
How to Ask for Help
It can be hard asking for help. Sometimes we see asking for help as a sign
of weakness, but most people need help at times. Asking for help can
show your devotion to making changes. Be sure you ask someone who is
in a position to actually provide support.

Helpful tips
1. Ask for help from those you trust will help you.
• This is someone who is willing to help you and doesn’t have any hidden motives.
• If you feel bad about asking for help, remember, you likely have many people who would
love to help you make positive changes.
2. Make the requests specific and clearly
worded:
• Specific - includes the “what”. For
example: “I want to eat more fruits and
vegetables.”
• Meaningful - include the “why”. For
example: “I want to eat more fruits and
vegetables to get healthier.”
• Action - what you want the person to
do. For example: “Can you buy more
fruits and vegetables at the grocery?”
• Time-bound - when you need it done
by. For example: “Can you buy the
groceries by Sunday? I want to pack
my lunches for the week and eat more
fruits and vegetables to get healthier.”
3. Compromise with the person you are asking to help you. If the person doesn’t want to cook
you a vegetable every night, can they cook double portions 3 to 4 times a week, so you have
leftover vegetables to eat the other days?
4. Revise your goal as needed. If you aren’t meeting your goal, and the person you asked isn’t
helping, see where you can make changes in order to reach the goal. Maybe the goal needs
changed or maybe you need to ask someone else for help. Don’t give up!

22 Healthy Eating for Your Brain and Body [Link]

How to Read Food Labels
Food labels give us good information about the foods we eat. Many
healthy foods, like fresh fruits and vegetables, do not have food labels, but
most other foods do.

Nutrition Facts 1
1. Look for the Nutrition Facts on the
Nutrition Facts
food label. The numbers on this 2 6 servings per container
illustration match the numbers in the Serving size 1 cup (140g)
Nutrition Facts section of this handout.
Amount per serving
170
3
2. Serving Size: The amount of food
recommended to be eaten at one time.
Calories
All of the following nutrition information 4 % Daily Value*
Total Fat 8g 12
is based on this serving size. You may 10%
eat more than one serving at a time. Saturated Fat 3g 15%
For instance, if you ate 2 servings, you Trans Fat 0g
would need to double the numbers 5 Cholesterol 0mg 0%

listed. 6 Sodium 5mg 0%

7 Total Carbohydate 22g 8%

3. Calories: The average adult needs
8 Dietary Fiber 2g 7%
about 2,000 calories a day from food
Total Sugars 16g
and beverages. Too many calories
each day can lead to weight gain. 9 Includes 8g Added Sugars 16%
10 Protein 2g
4. Fat: Not all fat is created equal.
11 Vitamin D 0mcg 0%
There are 4 types of fat in our
Calcium 20mg 2%
foods: saturated fat, trans
fat, monounsaturated fat and Iron 1mg 6%

polyunsaturated fat. Potassium 240mg 6%

• Saturated and trans fats are *The % Daily Value tells you how much a nutient in a serving
of food contributes to a daily diet 2000 calories a day is used
unhealthy. for general nutrition advice.

• Monounsaturated and
Source: Adapted from U.S. Food and Drug Administration
polyunsaturated fats found in olive
and vegetables oils, nuts, seeds and
avocados are healthy.
5. Cholesterol: Cholesterol is found in animal products, such as cheese, fatty meat, milk and
butter. Eating too many of these foods can increase your risk for heart disease.
6. Sodium: Try limiting sodium intake to no more than 2,300 mg per day. Look for foods that
have less than 300 mg of sodium per serving.

[Link] Healthy Eating for Your Brain and Body 23

7. Total Carbohydrates: Carbohydrates are in foods like bread, pasta, potatoes, fruits and
vegetables. Some people, like those with diabetes, may want to control the amount of
carbohydrate that they eat.
8. Dietary Fiber: Fiber is the bulk part of grains, beans, peas, fruits and vegetables. Fiber helps
the body’s digestive system work well and may help lower the risk of some cancers and heart
disease. If you want to increase your fiber intake, look for foods with at least 3 grams of fiber
per serving.
9. Added Sugar: Some sugars are naturally occurring, like those in fruit, and others are added
during the processing or packaging of foods. Too many of these “added sugars” can increase
your risk for developing diabetes, heart disease, obesity and other health conditions. Aim for
no more than about 30 to 55 grams per day.
10. Protein: Protein can help to build muscle, regulate hormones and is involved in immune
function. Most people should aim for about 60 to 100 grams of protein per day.
11. Vitamins and Minerals: Most Americans are not meeting the recommended amount of these
nutrients each day. Look for food products that are a good source of these nutrients. Your goal
is to reach 100% of each for the day.
12. % Daily Value: Daily values are the percentage of nutrients the product provides. For certain
nutrients, like sodium and added sugar, aim for lower percentages. For other nutrients, like
fiber, vitamins and minerals, aim for 100% a day.

Questions about this Nutrition Facts

food label
1. How many grams of fiber are in this product?
Is this food a good source of fiber?

2. Does this food have very much sodium in it? What is the
amount of sodium to try to stay under when looking at a food
label?

3. This food serving, which is 1 cup, has 16 grams of total sugars. How much
of that 16 grams is added sugar? Is this a high amount of added sugar?

24 Healthy Eating for Your Brain and Body [Link]

Flavoring Your Food with Herbs
and Spices
In cooking, it is easy to add flavor and boost nutrition. Herbs contain
plant compounds that help your body fight inflammation. Try adding
some of these spices to get flavor without using salt!
Spice Taste Use with
Allspice Variety of spices, cloves, Variety of foods from marinades, to meats, to
nutmeg and cinnamon in one desserts.
Basil Sweet and strong Italian dishes, soups, vegetables and
marinades
Bay leaf Mild Seafood, stews, most meats and vegetables

Caraway Sweet and nutty Breads, salads, cakes and marinades

Chili powder Spicy and hot Soups, vegetables, chili and spicy dishes

Cloves Bittersweet Fruits or as contrast in stews and spicy food

Dill Mild and slightly sour Most meats, vegetables and dips

Ginger Strong and peppery Cakes, meats, vegetables and Asian cuisine

Mint Sweet, clean and refreshing Fruit salads, rice pilafs and meat marinades.
Can also use in place of basil for pesto.
Numeg Warm and spicy Baked goods, egg and cheese dishes

Oregano Herby Meats, pastas, soups and vegetables

Parsley Mild pepper Garnish in soups, salads and sauces

Rosemary Strong and piney Meats, stews and soups

Sage Strong Mostly with meats

Thyme Lemony Stuffing, stews and beans

Tarragon Aromatic and strong Sauces, salads and meat marinades

[Link] Healthy Eating for Your Brain and Body 25

Lesson 7
Nutrients We Do Not Get Enough Of
We have talked about eating foods that have a lot of vitamins and
minerals, so our bodies can work well. Now let’s learn about some other
important parts of food that we need for good health. Most Americans do
not get enough of these.

Fiber
Most people know that fiber helps with gastrointestinal (GI) regularity. It also does a whole lot
more! There are billions of good bacteria in your intestines. They play an important role in your
overall health and your brain health. These good bacteria are fed by fiber and help your brain
make neurotransmitters like serotonin. Serotonin makes you feel good and calm.
Fiber is found in plant foods like fruits, vegetables, whole grains and beans.

Calcium
This mineral is needed for strong bones, including teeth. It also is important for muscle
contraction.
Calcium is found in dairy products, like low-fat milk and yogurt, or calcium-fortified products, like
almond or soy milk.

Potassium
This electrolyte is important for muscle function and helps keep our blood pressure in a normal
range.
Potassium is found in fruits, vegetables, beans and nuts.

Vitamin D
This vitamin is called the sunshine vitamin because your body can make it from sun exposure.
Most people don’t make enough because we are inside most of the year. It is needed for many
things like your immune system, muscle function and healthy bones.
Vitamin D is found in salmon and other fatty fish, milk and yogurt, eggs, fortified foods or by
taking a supplement of about 2,000 international units a day.

26 Healthy Eating for Your Brain and Body [Link]

Functional Foods
Calm and Relaxation
Functional foods are foods that can have a positive effect on health
beyond basic nutrition. These nutrients in foods promote feelings of calm
and relaxation.

Antioxidants Apples, berries, citrus fruits, garlic, onions and green tea

Fiber Whole grains, fruits and vegetables

Magnesium Pumpkin seeds and spinach

Omega-3 Fats Salmon, walnuts and flaxseed

Probiotics Fermented foods like sauerkraut, kefir and yogurt

[Link] Healthy Eating for Your Brain and Body 27

Shifting to a Healthier Eating Pattern
Shifting to a healthier eating pattern is just that — shifting from a less
healthy food to a healthier food. You swap out a food or ingredient for a
healthier option.
• You may adapt your eating pattern to your needs and lifestyle.
• You can add many of the foods you enjoy.
• Your eating pattern can reflect your traditions, culture and budget.

Easy shift ideas

Shift FROM: Shift TO:
Sugary soda with meals Sparkling water with lemon or lime

Cream-based pasta sauce Tomato-based sauce with extra veggies

Potato chips as a snack Lightly salted nuts or a rice cake

Butter on vegetables Olive oil on vegetables

Red meat for dinner Baked or grilled fish 1 to 2 times per week

Skipping breakfast A banana with peanut butter

How shifts help you

• You don’t have to completely change your eating pattern.
• You can make small changes or shifts to familiar foods.
• Shifts are easier to stick with over time.
• Little shifts that you make every day will over time add up to a healthier eating pattern.

You do not have to completely change how you eat! Focus on making small shifts
towards healthier eating.

28 Healthy Eating for Your Brain and Body [Link]

 Lesson 8
What is the Big Deal about Beverages?
Sugar, Alcohol, Caffeine and Brain Health
Beverages are not always the focus of healthy eating. However, they are
an important part of your eating pattern. Beverages make up almost 20%
of total calorie intake in the U.S. If you are trying to lose or maintain your
weight, beverages are a major source of calories.

Sugar
Sugar sweetened beverages make up 35% of calories from the beverage category. This means
people are drinking a lot of their calories, and they are coming from sugar. Beverages high in
sugar include soda, sweet tea, sports drinks, fruit drinks, lemonade and coffee drinks.

Why is it unhealthy to drink a lot of sugar?

Sugar provides no nutrients, only empty calories. Frequent sugar intake, through food and
beverages, also causes inflammation in the body and the brain. Inflammation negatively affects
our health and leads to chronic health problems like being overweight and obesity.

Did you know?

The average American gets 270 calories of added sugar
each day. That’s about 17 teaspoons of sugar each day.
Over a year, that is 6,205 teaspoons or over 56 pounds
of sugar!
As a part of a healthy diet, it is recommended to limit
sugar to:
• Men: 9 teaspoons or less a day
• Women: 6 teaspoons or less a day

Make the shift to a healthier eating pattern

Sugar tastes good and goes down easily, but for better health make the shift to replace the sugar
sweetened drinks in your diet with plain water or unsweetened beverages.
• Drink water for most of your liquids.
• Add a lemon or lime to your water or switch to unsweetened sparking water if you like
carbonated beverages.
• Low-fat plain milk or milk substitutes are also good choices and provide calcium.
• Unsweetened tea and coffee are also good choices in moderation.
What beverages do you drink? ___________________________________________________
What is a healthy shift for beverages you could make? _________________________________

[Link] Healthy Eating for Your Brain and Body 29

Alcohol
Alcohol is:
• A depressant, meaning it can cause you to feel depressed and sad.
• An appetite stimulant, so it makes you more hungry than usual after you drink it. For this
reason, drinking alcohol can cause weight gain. Not only are there empty calories in alcohol,
but drinking also makes you hungrier.

Alcohol also:
• Lowers your body’s ability to burn fat as energy.
• Negatively affects brain function:
Ì At first, alcohol increases the neurotransmitter dopamine, which makes a person feel good.
Ì But over time, alcohol increases loss of memory and coordination, and lowers your ability
to grow new brain cells.
• Increases the risk for several different types of cancer and liver disease.
People who are recovering from any brain condition should completely avoid
alcohol. People who do not drink alcohol should not start.

Caffeine: Is it good or bad?

Caffeine is a stimulant. It is naturally found in some plant foods like tea leaves, coffee beans and
cocoa beans. It is also added to some beverages, like cola and energy drinks. It is not a nutrient.
We know nutrients like vitamins and minerals are good for us. What about caffeine?
• For most people, caffeine in moderation appears safe.
• Caffeine affects people differently, so it depends on how you react to it.
What is a moderate caffeine amount?
• In general, 1 to 2 large cups of coffee a day or 3 to 4 cups of tea that have up to 400
milligrams of caffeine a day appear safe for most people.
• Some groups, like children and pregnant women, should consume less.
Most of the caffeine we take in is in beverages. Some beverages, like coffee and tea, have
compounds in them that are good for us. Other beverages, like colas and energy drinks, have a
lot of added sugar, artificial colors and flavors that are not good for us. Of course, tea and coffee
drinks can also have a lot of added sugar, so choose ones that are plain or low calorie.
See the chart on the next page for common drinks with caffeine and their milligrams of caffeine
per serving.

30 Healthy Eating for Your Brain and Body [Link]

 Caffeine in
Drink Serving size
milligrams (mg)
Dunkin’ Donuts Coffee with Espresso Shot 20 ounces 398
Starbucks Coffee, Blonde Roast 16 ounces 360
Dunkin’ Donuts Coffee 14 ounces 210
Maxwell House Regular Ground Coffee 1 tablespoon makes 6 ounces 45-100
Maxwell House Lite Ground Coffee 1 tablespoon makes 6 ounces 25-50
Green tea, brewed 8 ounces 28-38
Lipton Lemon Iced Tea 16.9 ounces 21
Arizona Iced Tea, Black 8 ounces 15
Snapple Lemon Tea 16 ounces 37
Mountain Dew, diet or regular 20 ounces 91
Diet Coke 20 ounces 76
Monster Energy 16 ounces 160
5-hour Energy 2 ounces 200
Information in chart retrieved from: Center for Science in the Public Interest. (n.d.). Caffeine Chart. Retrieved December 17, 2020, from [Link]
[Link]/eating-healthy/ingredients-of-concern/caffeine-chart

[Link] Healthy Eating for Your Brain and Body 31

Lesson 9
Foods to Limit
We’ve gone over how important it is to eat healthy foods. Now, we need to
explain why limiting unhealthy foods is important for brain health too. Most
Americans eat too much sugar, saturated fat and sodium (salt).

Take a look at the amount of each of these food parts Americans are eating:
% of Americans eating % of Americans eating
Food part
too much recommended amount
Added sugar 70 30
Saturated fat 70 30
Sodium (salt) 90 10

Do these numbers really matter?

The answer is YES. They matter a lot. Research and decades of examining how food affects our
body and brain, shows us that eating large amounts of added sugars, saturated fat and sodium
raises the risk of many health problems. Also, by eating foods that have a lot of these ingredients
in them, we are eating less of the healthier foods.
Let’s take a look back at Joe and Steve from lesson 5. Joe eats mostly highly processed foods
with few nutrients. Steve, on the other hand, eats foods high in many nutrients.

Joe’s lunch Steve’s lunch

Fast food cheeseburger Chicken salad with avocado mayo with spinach
and tomato
Fries Whole grain bread
Soda Apple or orange slices
Little Debbie snack cake Iced tea with lemon, unsweetened

Who do you think will have better brain and body function?

32 Healthy Eating for Your Brain and Body [Link]

The Lowdown on Fats
The fats in foods you eat serve an important function in your body. They
are needed for many parts of your body to function well.
There are healthy fats and unhealthy fats:
• If you do not get enough healthy fats in your diet, your body won’t work
as well, especially your brain.
• If you eat too many unhealthy fats, you are more likely to have serious
health problems.

Healthy fats
• Vegetable oils, such as olive,
canola, avocado and grapeseed
oils
• Avocado
• Nuts
• Seeds
• Olives
• Fish, which contain omega-3 fats, like salmon

Benefits
• May lower your bad cholesterol levels and your risk of heart disease and stroke.
• Provides essential fats your body can’t make itself.

Unhealthy fats
• Solid fats, such as butter, lard, bacon grease and
coconut oil
• Fatty red meats, such as steak, ribs and T-bone
• Full fat dairy products, such as whole milk, cheese,
ice cream and heavy cream
• Poultry with skin
• Stick margarine or shortening, which contains
trans fat
• Palm or palm kernel oil, which is found in many
baked goods and snack foods

Risks
• May raise bad cholesterol levels and lower good cholesterol levels.
• May increase risk of heart disease, stroke and Type 2 Diabetes.

[Link] Healthy Eating for Your Brain and Body 33

Food Records
Why do a food journal?
People who keep daily food records lose twice as much weight as those who did not. Why is this?
• Journaling helps you move from mindless to mindful practices
• Helps you identify the changes you need to make
• Shows that you are serious about wanting to change
• Moves you toward the concept of planning, where you think before you eat
• You will eat less or make different choices when you know that it is being recorded in a journal

Getting started
Start with recording 3 or 4 days in a row. Try to make 1 day a weekend day. Write down all foods
and beverages as you consume them. It’s easy to forget extra calories from unplanned snacks or
beverages with calories.
Include in your record:
• What you ate or drank and the amount
• Time of day – meal spacing is very important
• Your mood
• Who you were with
• What activities you were doing

Options for journaling

• Paper journal
• Computer-based program or
spreadsheet
• Mobile device apps, such as My
Plate Calorie Counter. This app has
a large database of foods, is based
on the USDA Dietary Guidelines for
Americans, offers food suggestions
based on your dietary preferences
and has meal plans.

34 Healthy Eating for Your Brain and Body [Link]

 Lesson 10
Foods to Limit: Where Are They?
In lesson 9, we talked about the parts of food most Americans eat too much of:
• Added sugar
• Saturated fat
• Sodium (salt)
Let’s take a closer look at where these foods are and what you might replace them
with. Keep in mind that many of the foods that are high in added sugar, saturated fat
and sodium are highly processed as convenience foods and fast food or restaurant
foods.

Food part Where commonly found Replace with or limit

Beverages, such as soda, sweet tea, Water (plain or sparkling), low-fat milk,
fruit-flavored drinks, sports drinks, unsweetened tea or coffee
etc.
Added sugar
Snacks and sweets, such as cookies, Fruit, lower sugar sweets like graham
cakes, candy, ice cream, brownies, crackers, lower sugar Greek yogurt
doughnuts, syrups, jam and jelly Use less jam and jelly
Burgers and sandwiches Make your own with lower fat
ingredients
Pizza Eat less often, leave off fatty meats
and add veggies
Saturated fat
Higher fat protein foods, like beef, Choose more seafood, lean beef and
pork, chicken with skin pork, remove skin from poultry
Cheese Use lower fat versions, use less
cheese or eat less often
Burgers and sandwiches Make your own with lower sodium
ingredients (meat, bread)
Pizza Eat less often, leave off salty meats

Processed meats and lunch meats Bake your own meat for sandwiches
Sodium (salt)

Pasts and rice dishes Use lower sodium ingredients

Soup User lower sodium broth and other

ingredients

[Link] Healthy Eating for Your Brain and Body 35

Thinking back to our food shifts, what is one food shift you could make in each
category?

Shift FROM: Shift TO:

Added sugar

Saturated fat

Sodium (salt)

Remember, you do not have to give up

all of your favorite foods that are high in
added sugar, saturated fat or sodium.
It is more about shifting from eating them
often to eating them less often and in
smaller quantities AND adding in healthier
options.

36 Healthy Eating for Your Brain and Body [Link]

Recipe Substitutions
Instead of: Use:
Whole and 2% milk Fat free or 1% milk

Sweetened condensed milk Fat free sweetened condensed milk

Evaporated milk Fat free evaporated milk

Heavy cream Fat free evaporated milk

Light cream Fat free evaporated milk

Whipped topping Fat free non-dairy whipped topping

Butter or margarine Light or fat free tub margarine

Shortening or lard Light or fat free tub margarine

Mayonnaise Light or fat free mayonnaise

Sour cream Plain low fat yogurt, fat free sour cream

Cream cheese Reduced fat or fat free cream cheese

High fat cheese Reduced fat or fat free cheese

1 egg 2 egg whites or ¼ cup egg substitute

Fat or oil for greasing cookware Non-stick cooking spray

1 ounce of baking chocolate 3 tablespoons of cocoa powder and 1 tablespoon of

vegetable oil
Ground beef Ground skinless turkey or leaner cut of beef

Sausage Sausage substitute, soy-based

Bacon Canadian bacon

Regular broth or bouillon Low-sodium broth or bouillon

Oil in baked goods Equal parts of applesauce or fruit puree

[Link] Healthy Eating for Your Brain and Body 37

Lesson 11
Mindful Eating
Food is a needed and often enjoyable part of life. However, you may not
always eat because you are hungry. You may eat when you are bored,
stressed, sad or simply because you enjoy eating. Understanding why you
eat is just as important as what and how much you eat. Learning to eat
mindfully will help you avoid extreme hunger and overeating.

Hunger scale
Listen to your body’s cues for hunger and fullness. Use the hunger scale to help you learn to eat
when you feel slightly hungry (level 4) and stop when you are satisfied (level 6). Eating in this
zone is known as mindful eating. Key decision points exist at levels 3 and 7. Waiting to eat past
level 3 puts you at risk for overeating and making poor food choices. Eating beyond level 7 will
cause you to feel tired and uncomfortable and may lead to weight gain.

I have no energy. I may feel faint, irritable and

1 Beyond Hungry eat whatever food is available.
My energy level is decreasing, and I am
2 Famished preoccupied with hunger.
Key
Decision 3 Hungry I have a strong urge to eat.
Point
I am beginning to think about food and feel a
4 Slightly Hungry
Eating Zone

light urge to eat.

Mindful

I have enough energy to perform tasks and

5 Neutral feel neither hungry nor full.
I am aware of the food in my stomach and feel
6 Satisfied entirely satisfied.
Key
I am full to the point that taking any more bites
Decision 7 Full will cause discomfort.
Point
I feel uncomfortable. Eating more food will
8 Uncomfortable intensify my discomfort.

9 Stuffed I feel heavy, tired and bloated.

I have discomfort and pain. My fullness affects

10 Beyond Full my ability to work and be physically active.

38 Healthy Eating for Your Brain and Body [Link]

10 tips to avoid extreme hunger and overeating
1. Think about why you are eating. Are you eating because you are hungry? Or are you eating
to soothe your emotions or to experience taste?
2. Use the hunger scale to help you decide when to eat and when to stop eating.
3. Wait 20 minutes before eating a second helping or dessert. This gives your stomach time to
tell your brain that it is full.
4. Distract yourself when you want to eat for emotional reasons. Try one of the 30 tips below.
5. Set limits for eating when you want to taste food. Decide on a limited portion and enjoy the
experience. Realize that the second portion will not taste any better than the first one. You
may also decide to take the food to-go and wait to eat it when you are hungry.
6. Eat breakfast every day. Eat breakfast at about the same time every day to create a healthy
eating pattern and avoid extreme hunger by mid-morning.
7. Eat every 4 to 5 hours. Plan for snacks if meals are more than 4 hours apart to avoid extreme
hunger. Have healthy snacks on hand in case meals are delayed and to avoid temptation.
8. Order half-portions at restaurants, ask the waiter to put half your meal in a to-go container,
or share an entrée with a friend.
9. Drink at least 8 (8-ounce) glasses of water a day. Drink water with and in between meals. This
habit is good for your body and prevents you from confusing thirst with hunger.
10. Focus on the food you are eating. Enjoy the food and eat slowly. Do not eat while watching
TV, reading, doing homework or surfing the internet as this may cause you to eat more food
than your body needs.

30 things to do instead of eating

1. Drink a glass of water. 16. Walk your dog.
2. Go for a walk. 17. Take a nap.
3. Chew gum. 18. Get out of the house, such as go to the park
4. Do a puzzle, crossword puzzle, or other or the mall.
mind game. 19. Do jumping jacks or run in place to get
5. Go to the gym. moving.
6. Read a book. 20. Use an adult coloring book.
7. Call a friend or family member. 21. Learn a new skill.
8. Commit to spending time on a hobby. 22. Plan a family or friend night.
9. Clean a room in your house. 23. Run errands.
10. Make something, such as a craft or 24. Paint or draw.
crocheted blanket. 25. Brush your teeth.
11. Listen to music or a podcast. 26. Go to the library.
12. Do your laundry. 27. Read the newspaper.
13. Play a game on your phone, such as 28. Wash your car.
solitaire. 29. Organize something, such as your closet or
14. Start a garden or pot some plants. a box of photos.
15. Watch a favorite movie or TV show. 30. Take a class to learn something new.

[Link] Healthy Eating for Your Brain and Body 39

Shopping on a Budget
It may seem easier to run through the
drive-through and pick up a quick lunch
or dinner. It may also seem cheaper
since that dollar menu is only a buck! But
these items add up over time, and it has
been proven that you can cook at home
cheaper and healthier.
Here are some tips for shopping and
eating on a budget.

Planning your meals and snacks

• Plan your meals and snacks for the week to save money and cut down on waste. Even if you
don’t use recipes to plan your meals, you can plan what you will eat through the week.
• Be realistic and consider your schedule. Don’t plan to cook every night if you barely have time
now to cook even once or twice a week.
• Cook once, eat twice. Use leftovers! This is cheaper and saves time.
• Use your list of weekly meals to help create your grocery list.
• Don’t forget to include healthy snacks like fruits, vegetables and nuts for snacking.
• Add foods to your weekly list as you run out of them.

Shopping for food

• Buy “in season” fruits and vegetables as they are
cheaper.
• Try canned or frozen fruits and vegetables. Choose
low sodium versions.
• Buy in bulk when healthy foods you like are on sale.
• Buy plain, unflavored whole grains instead of
pre-packaged and pre-flavored options, such as
oatmeal, rice, quinoa, bulgur, couscous and whole
wheat pasta.
• Keep your whole wheat bread in the fridge or freezer to extend its shelf life.
• Go meatless a few times a week, such as eating beans, peas, lentils, tofu, tempeh and eggs.
• For meat, buy the family-sized or value packs, and freeze what you don't use.
• For fish, try buying canned tuna, salmon or sardines.
• Eggs are low cost and easy to prepare.

40 Healthy Eating for Your Brain and Body [Link]

 Lesson 12
Putting It All Together
What It Looks Like in Real Life
You have learned a lot about nutrition and
how to make healthier food choices. Let’s put
it all together and take a look at some real life
examples.
One tool that is easy to visualize when making
healthy changes to how you eat is MyPlate.
MyPlate took the place of the food guide
pyramid in 2011. MyPlate gives people a good
idea of how to eat with just one picture.
As you can see, fruits and vegetables should be about half of your plate
and the other half should be split between a grain or starch and protein.
Add a serving of dairy like low-fat milk or yogurt, or just drink water or
unsweetened tea or coffee to finish off the meal to make it complete.

MyPlate real food examples

Breakfast
• How many food groups are
offered in this meal?
• What is the whole grain shown
in the meal?
• Is this meal high or low in
saturated fat?

[Link] Healthy Eating for Your Brain and Body 41

Lunch
• How many food groups are
offered in this meal?
• Would you eat this meal?
Why or why not?

Dinner
• There is a very nutrient rich
vegetable in this meal.
Do you know why?
• What could you add to get all 5
food groups in at this meal?

Have you ever gone grocery shopping planning to pick healthier foods only to get there and be
overwhelmed by all the choices? We’ve all been there (even dietitians can get overwhelmed at
times!).
Much of the food industry that makes highly processed foods tries to keep consumers confused.
They add claims to their foods, like they are “all natural”, that don’t really mean anything.

42 Healthy Eating for Your Brain and Body [Link]

You now have the knowledge to look at something and tell if it is good for you or not. The goal is
to pick foods that are:
• Minimally processed and closer to their natural state. For example, choose a baked potato
over potato chips.
• High in nutrients, like vitamins and minerals, to help your body work well. For example, choose
foods like dark leafy greens, lean meats and healthy fats from vegetables and nuts.
• High in fiber, plant foods that also contain many other nutrients. For example, choose whole
grains, beans, fruits and vegetables.
• Balance healthy foods with less healthy foods. For example, eat mostly healthy foods with
smaller amounts of less healthy foods.

What will make you feel fuller?

This is the end of our program. We hoped you enjoyed your time learning about healthy eating
for your brain and body. The image on the next page recaps the healthy eating patterns we have
discussed throughout this program.

Remember, changing or making new healthy eating and exercise habits is not always
easy. It takes time and practice. If you don’t succeed at first, go back and try a
different way to find what works for you.

[Link] Healthy Eating for Your Brain and Body 43

Eat healthy foods for a healthy brain

[Link]