The article below reviews medical research related to diet and neurodivergence. As a reminder, under no circumstances does Life Skills Advocate recommend that you begin dietary changes without consulting you or your child’s medical care team. Always seek medical advice from a trusted professional experienced in working with children with unique needs.
We’ve all heard about healthy nutrition, right? But what exactly does that look like and why is it so important?
Nutrition plays a huge role in our health and development. Having good nutrition and eating high-quality foods are related to a stronger immune system, safer pregnancy and birthing, decreased risk for non-communicable diseases (NCDs), increased longevity, and nourishment of the brain.
On the other hand, poor nutrition can have harmful effects on the body. These include obesity, increased risk for heart disease and stroke, type 2 diabetes, and cancer.
What does “good nutrition” look like?
Perhaps you think a healthy diet is eating mostly vegetables and fruits.
You stick to a strict meal plan of all greens and zero fats, asking for no salad dressing with your salad when you go on a date.
You have the belief, “Well, if I just eat salads and fruits, I’ll be as healthy as a horse and won’t gain a pound.” But research supports the contrary!
Good nutrition is a balancing act.
It is important to have foods from all food groups and served in moderation.
Harvard recommends creating a balanced healthy plate when eating. This looks like:
- Vegetables and fruits are ½ of your plate. Remember to “eat the rainbow” and choose foods of varying colors and textures.
- Whole grains are ¼ of your plate. Aim to include intact grains such as: whole wheat, barley, wheat berries, quinoa, oats, brown rice, and whole wheat pasta. Avoid refined grains such as white bread and white rice.
- Proteins are ¼ of your plate. Limit your red meat and processed meat and instead, choose lean meats such as poultry and fish. If vegetarian, opt for options of nuts, beans, and tofu.
Developing a healthy, nutritious plate
So we know we can take control of our health by developing a balanced, nutritious plate. Following a template such as the one below provides a good visual representation of how we should make our plate, but there’s certainly much more to it than just that.
Having strong self-management skills will make it easier to adopt healthy living skills to make meal planning easier and more sustainable. We can learn to better self-manage by:
- Setting goals and taking actionable steps to achieve that goal. In this case, creating a goal of having a healthier lifestyle and taking the steps to develop nutritious meals to achieve that goal.
- Reinforcing our positive behaviors by rewarding ourselves after taking a step towards our goal. This can look like treating yourself to a small sweet treat after a day’s worth of nutritious meals.
- Self-evaluating and really taking the time to reflect on our healthy living. Look at healthy eating as a way to check in with your body and ask, “How do I really feel after I eat these blueberries versus after I eat a large piece of chocolate cake?”
- Monitor your eating behaviors to ensure you are staying on track. Start a food log to track what you eat each day. Take it a further step and determine if you notice a trend in your eating. Are you craving sweets every day at 5 pm and salty snacks every morning at 10 am? If so, use problem-solving skills to determine what other healthier snacks options you can incorporate to replace the need to have that bag of chips or chocolate bar.
For more information on meal planning and self-management, check out our free .pdf Real Life Executive Functioning Meal Plan – complete with shopping lists, weekly menu plans, and links to easy-to-prep, healthy recipes.
What exactly should I eat for better focus?
50% vegetables and fruits? Got it!
25% proteins? Check!
25% whole grains? All done!
We now know the ratios of each food group, but what exactly should we eat? As we know, food is an excellent source of nutrition. Depending on what you eat, you are supplying your brain and body with energy to keep your body going throughout the day and nutrients to ensure growth and repair.
This, in turn, helps us with maneuvering our daily routines. But as we know, following a daily routine requires executive functioning skills inclusive of planning, organizing, and having good focus.
Boost your executive functioning skills by including 5 of my favorite brain boosters that are not only delicious but rich in vitamins and antioxidants!
Fish
You’re at a restaurant on a Friday evening, contemplating what you want to eat. Just as you are about to decide, you see a server walking by with a fresh out of the oven baked lemon garlic salmon. You notice your mouth watering as you take in the sights and smells of this salmon.
You decide “I’m going with the salmon!” Lucky for you, not only is it delicious, but also a nutritious choice.
Fatty fish such as salmon, tuna, and trout are great sources of omega-3 fatty acids. Omega 3 fatty acids improve our brain, which in turn helps with learning new skills and enhancing memory.
Broccoli
Who doesn’t love mini edible trees? I know I certainly do! I eat mine in the form of broccoli.
Not only does broccoli have an irresistible, crunchy texture, but it is filled with so many nutrients to optimize brain functions.
Broccoli has antiamnesic properties which boosts memory, sulforaphane to improve cognitive abilities, and lutein to preserve our crystallized intelligence or in other words problem-solving abilities from prior learning.
Bananas
Do you go bananas for bananas like I do? Well then you’re in for a treat. Not only are bananas delicious to enjoy as a snack or dessert topping, but also excellent at boosting our brain.
Bananas are filled with natural and low GI sugar to fuel the brain, especially when concentration is needed. Bananas also contain tryptophan, an amino acid, which converts into the neurotransmitter serotonin. This in turn improves mood and gives you that little boost to have a happier day.
Nuts
They’re small, crunchy, and hidden in a hard shell. Can you take a guess at what food item this is?
If you guessed nuts, you got it!
Nuts come in the form of almonds, walnuts, macadamia, pistachios and countless more. Not only are there a large variety of nuts on the market, but a large variety of health benefits. Nuts are filled with antioxidants and omega 3 fatty acids which reduce cognitive decline and fight against inflammation.
Whole Grains
If you’re looking for vitamin and fiber-rich food to boost your brain, be sure to add whole grains to your diet.
Whether served for breakfast or an evening treat with fruit, oats are a tasty way to fuel the brain. Oats contain choline which produces the neurotransmitter acetylcholine, which boosts our learning ability and memory.
When served as a side, quinoa is an excellent source of vitamin B2. Vitamin B2 is responsible for breaking down carbohydrates and fats which in turn provides energy and improves skin, vision, and strengthens nerve cells. Quinoa also contains 8 grams of protein per serving which can serve as a great substitute for meat!
Final Thoughts
The food options to boost brain health are endless. When looking to develop a healthy diet, it is important to include foods that are rich in nutrients. Be sure to:
- Include foods that are rich in lutein, omega 3- fatty acids, B vitamins, vitamin D, and protein to provide the best boost for your brain.
- Develop strong self-management skills so you can create healthy living goals and stay in track so you can achieve them.
- Create a healthy and balanced plate at each meal, filled with a colorful variety of vegetables and fruits, lean proteins, and whole grains.
Further Reading
- The Top 5 Nutrients for the Brain
- 7 Surprising Benefits of Quinoa You Never Knew
- Brain Boosting Foods For Back to School
- Best Foods for a Healthy Brain
- 5 Foods to Boost Your Concentration
- 5 Reasons Why Broccoli is the Ultimate Brain Food
- 11 Best Foods to Boost Your Brain and Memory
- What is Executive Functioning?
- Health Benefits of Eating Well
- Using Self-Management to Teach Healthy Living Skills
- Healthy Eating Plate
- Nutrition