Daily Sample Menu for Brain

The primary goal is to provide brain with a steady level of glucose, and needed macro and micro nutrients

This can be achieved by about three snacks in between the three main meals. Hidden in the menu are the Flaxseed. Persons who do not eat fish, should include 1 to 2 teaspoons of Flaxseed. I have incorporated Flaxseeds in the Yogurt Shake , Blueberry Smoothie , and the nut butter . You can also incorporate Flaxseed in making Roti , Dosa and Idli.

Wake up

We should start our brains with a wake up in the morning. Hydrate the brains with one cup of water and a light exercise to increase the amount of oxygen. No coffee, tea, honey & lemon, or fruit juice. An exercise on empty stomach also helps with increasing metabolism.

Breakfast

We don't want to feel sleepy, specially the school age children need to focus and remain alert. Breakfast should have more proteins that are high in Tyrosine. The carbohydrates must be low Glycemic index , vegetables are lowest followed up with dairy products, lentils and than fruits etc. Example of good breakfast items are as follows:
Fat free or low fat natural yogurt, milk, cheese
Leafy vegetable salad with hard boiled eggs, Limaigrette salad dressing.
Tofu
Yogurt Protein Shake

Blueberry Smoothie

Mid morning Snack

Fruit: Banana, Cantaloupe
Whole grain crackers with nut butter
Nuts: Almonds, Walnuts, Pumpkin seed, Sesame seeds

Lunch

For Lunch, we will slightly decrease the amount of proteins and increase the amount of complex carbohydrates. Increase in complex carbohydrates helps with energy levels.
Fresh fruits
Vegetables, Lentils and beans, Whole grain breads
Aloo Paalak, Moong Dal and whole grain Roti
Brown rice and Black beans (Mah ki Dal)
Broiled Skinless boneless Chicken breast

Mid after noon snack

Fat free or low fat natural yogurt, milk, cheese
Fruit preferably blueberries, blackberries, raspberry, strawberry, mango, papaya, guava

Dinner

Whole grain breads
Non vegetarians: Include Fish/Seafood (Salmon, Prawn/Shrimp, Cat fish) 3 to 4 times a week
Skinless poultry (Chicken or Turkey) 3 times a week.
Liver once a month

Vegetarians: Include at least one serving of vegetables and one serving of lentils/beans everyday.
Include dark green leafy vegetables (Spinach) about three times a week. Include Cauliflower about 2 times a week. Aloo Gobi is a good vegetarian source for Choline.
Preferred cooking oil: Canola

Mid after noon snack

Fruit, nuts, yogurt
Preferred nuts are Walnuts, Almonds, Pumpkin seeds, Sesame seeds

Night cap

We need to eat a protein high in Tryptophan and carbohydrate moderate in Glycemic index.
Dairy product one serving (Ice cream, Rasgulla, Rasmalai, Kalakand, Milk with sugar) per week.

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