20-07-05 Brain Healthy Foods Jeremy Doesn't Hate

Category: Idea Lists (Upon Request)

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Meals: On protein shake days, light lunch. On days without a protein shake, serious lunch.

1. Lentil soup (garlic, peppers, onion)
2. Omelette
3. Fish (Poke)
4. Fish (Salmon Bowl)

Nutrition Textbook

1. Variety of Vegetables
   1. Legumes (Beans and Peas)
   2. Starchy
   3. Dark Green
   4. Red and Orange
2. Whole Fruits
3. Whole Grains
4. Fat-Free or Low Fat Dairy
   1. Milk
   2. Yogurt
   3. Cheese
   4. Fortified Soy Beverages
5. Protein Foods
   1. Seafood
   2. Lean Meats & Poultry
   3. Eggs
   4. Legumes (Beans and Peas)
   5. Nuts
   6. Seeds
6. Oils
7. Limit Your Intake Of:
   1. Added sugars to <10% of kcalories per day
   2. Saturated fats and trans fats to <10% of kcalories per day
   3. Sodium to <2300 milligrams per day
   4. Alcohol consumed in moderation

Brain

1. Caffeine
2. Fish
   1. Salmon
   2. Trout
   3. Pollack
   4. Cod
3. Nuts
   1. Almonds / Almond Milk
   2. Sunflower Seeds
   3. Hazelnuts
   4. Peanuts
   5. Walnuts
   6. Pumpkin Seeds
4. Seeds
5. Avocados
6. Whole Grains
   1. Brown Rice
   2. Barley
   3. Oatmeal
   4. Whole-grain Bread
   5. Whole-grain Pasta
7. Berries
   1. Blueberries
   2. Strawberries
   3. Blackberries
8. Supplements - Vitamins B, C, E, beta-carotine, magnesium
9. Turmeric
10. Oranges
11. Eggs
12. Green Tea
13. Kale
14. Spinach

Athletic Performance

Carbohydrates

1. Oatmeal
2. Fruit
3. Starchy Vegetables
   1. Potatoes
   2. Squash
4. Non-Starchy Vegetables
   1. Leafy Greens
5. Whole-Grain

Source: Original Google Doc