Choose Nutrients that Protect Your Brain
Research shows that there is an association between what you eat and a healthy brain as you age. Consistently choosing foods that are rich in Omega-3 fatty acids and fiber can slow the aging process of your brain which can reduce the risk of developing Alzheimer’s disease. Other benefits are decreased brain fog and brain age, improved memory, and more energy.
Sarah Rinaldi, RDN, chair of the Biology and Allied Health Department at the College of Southern Idaho, encourages a “Do More” approach by eating at least 6 servings (1 cup) of leafy greens per week, other vegetables daily, and berries as often as possible. These foods will provide protective nutrients in fresh or cooked, canned, or frozen varieties. Adding more whole grains, nuts and seeds, and fish to your diet will also help with maintaining a more youthful brain.
Brain Boost Sandwich
Prep time: 10 minutes
Servings: 2 sandwiches
Ingredients
- 4 slices whole wheat bread
- 1- 6 oz can tuna or chicken in water or ½ of a 12.5 oz can of chicken
- 1-2 Tbsp of plain Greek yogurt or mayonnaise
- ½ tsp garlic powder
- 2 Tbsp chopped red onion or bell pepper
- ¼ cup chopped pickles or cucumber
- 2 leaves of romaine, green leaf, or kale
- 1 Tbsp olive oil
Directions
- Lightly toast the bread slices, set aside.
- In a medium bowl, mix tuna or chicken with yogurt or mayo, garlic, and chopped veggies until well combined.
- Drizzle ½ Tbsp oil on one slice of bread and spread half the sandwich filling on the other slice of bread.
- Top the filling with a lettuce or kale leaf and put sandwich together. (Repeat for another sandwich).
Dietitian notes:
Pair sandwich with 1 cup of fresh or thawed frozen berries, ½ cup applesauce, or small green salad.
Don’t have sliced bread? Use a tortilla, ½ pita, hamburger bun, or wrap in lettuce leaves.
Estimated Nutrition
Serving size: 1 sandwich
Total Calories 300
Total Fat 10 g fat or less
Saturated Fat 2 g fat or less
Sodium 300 mg
Carbohydrates 35 g
Added Sugars 0 g
Dietary Fiber 4.5 g
Protein 15 g
Potassium 425 mg