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Menu Planning

For the Brain

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NutrientsThere are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water.These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities). The macronutrients include carbohydrates, fats, protein, and water. The micronutrients are minerals and vitamins.The macronutrients (excluding water) provide structural material (amino acids from which proteins are built, and lipids from which cell membranes and some signaling molecules are built), and energy. Some of the structural material can be used to generate energy internally, and in either case it is measured in kilocalories. Carbohydrates and proteins provide approximately (4 kcal) of energy per gram, while fats provide (9 kcal) per gram.,[

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How much is enough water?

Take half your body weight.

The result is the # of ounces you

should drink every day.

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Effects of Inadequate H2O

• Decreased muscle strength & control• Decreased ability to sweat• Increased body core temperature• Decrease in mental acuity• Eventually, heat stroke.

• Dry mouth is an indicator that you are 1% dehydrated

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Here Is What We Need

1 oz Protein Breakfast

3 oz Protein Lunch

2 oz Protein Dinner

Total of 6 ounces of protein a day

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Here Is What We Need

Starch/ Carbohydrate2 oz Breakfast2 oz Lunch2 oz Dinner

Total of 6 oz per day

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Here Is What We Need

Vegetables½ cup Breakfast½ cup Lunch½ cup Dinner

Total of 1 ½ cup per day

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Here Is What We Need

Fruit

½ Cup Breakfast½ Cup Lunch½ Cup Dinner

Total of 1 ½ cups a day

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What do the fruits and veggies do?Provide antioxidants that the body cannot make on its own, thereby blocking free radical

damage.

Skin

Joints

Arteries

Arthritis

Wrinkles

Heart Disease

Brain Alzheimer's

DNA Cancer

What does that damage look like?

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Here Is What We Need

Dairy ( milk, Pudding, cottage cheese, Yogurt, cheese, etc.

6 oz Breakfast6 oz Lunch6 oz Dinner

Total of 18 oz per day

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Daily Nutritional Needs

3 oz Protein3 servings Vegetables3 servings of Fruit18oz Dairy

Total Kcals for an average day 1313 kCals

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Fun TimeWe are trying to achieve between 1600 and 2000 kCals Per day for Nutrition and Energy

2000-1313--------687 Free Kcals

1600-1313-----------487 free Kcals

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1 Plain Danish Breakfast ( 349 Kcals)1 Slice Apple Pie for Lunch (411 Kcals)1 0z Chicken Gravy Lunch (22 Kcals)½ cup of Vanilla Ice cream Dinner ( 266 Kcals)

Total for Calories for the Day 2361

Healthier Alternatives

1 Orange (62 Kcals)1 Cup Raw Carrots (50 Kcals)

1 oz Walnuts (178 Kcals)1 Cup Blueberries (70 kcals)

Total Calories for the day 1673

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Choices

In Striving for a healthier Diet , We do have choices

The next slide is a price comparison between traditional farm raised and Organic Produce

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Apples, Gala 100ct $37.50 $23.24 -$14.26

Apples, Gold 88ct $42.00 $25.32 -$16.68

Apples, Granny Smith 100ct $44.00 $25.32 -$18.68

Banana 40lb $34.00 $22.87 -$11.13

Berries- Raspberries 12/6oz $38.00 $27.42 -$10.58

Berries- Strawberries 8/1lb $34.00 $22.17 -$11.83Melons- Watermelon Seedless mini 6ct $21.00 PNA PNA

Pears- Bartlett 100ct/120 $47.50 $24.51 -$22.99

Lettuce- Iceburg 12ct/24ct $45.00 $23.28 -$21.72

Lettuce- Green Butter 24ct $40.35 $26.78 -$13.57

Lettuce- Green Leaf 24ct $44.00 $14.53 -$29.47

Lettuce- Red Leaf 24ct $44.00 $22.11 -$21.89

Lettuce- Romaine 24ct $44.00 $24.25 -$19.75

Organic conventional $$

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Reference Daily Intake (or Recommended Daily Intake) (RDI) is the daily dietary intake level of a nutrient which was considered (at the time they were defined) to be sufficient to meet the requirements of nearly all (97–98%) healthy individuals in each life-stage and sex group

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Nutrient RDI Use

Vitamin A 3000 IU needed by the retinaVitamin C 60 mg AntioxidantCalcium 1000 mg Bone strengthIron 18 mg Blood

Vitamin D 400 IU production of the skin

Vitamin E 30 IU Cell antioxidant

Vitamin K 80 μg Essential for blood clotting

Thiamin 1.5 mg vitamin B1 essential for metabolizing carbohydrates

Riboflavin 1.7 mg Vitamin B2 energy metabolism

Niacin 20 mg Vitamin B3 assists in function of the digestive system, skin , and nerves

Vitamin B6 2 mg helps the immune system produce antibodies

Folate 400 μg Vitamin B9 plays a role in DNA replication

Vitamin B12 6 μg Required for red blood cell formation

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A “brain healthy” diet means low-fat, low cholesterol choices combined with an abundance of antioxidant foods that are beneficial to the brain.

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Demo Menu

Brain Health Dinner

•Pan Seared Salmon•Wild Rice

•Garden Salad of Broccoli Beets and Yellow Bell Peppers

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Salmon Koho 4 oz 132 kcalsWild Rice 3 oz 304 KcalsYellow Bell Pepper 3 oz 23 KcalsFresh Beets 1 oz 12 KcalsBroccoli 3 oz 29 Kcals

Total 500 Kcals

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In a 4 0z serving of Salmon we get:

Omega 3 fatty acids, which protects and supports brain development and function10 % of RDI for potassium ,366 mg5% of the RDI for Iron , 1 mg4% of RDI for Zinc, 1mg3% of the RDI for Vitamin A , 134 IU11% of the RDI for Vitamin B6, .2 mg57% of the RDI for Vitamin B12, 3.3 mcg

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Brain Health Breakfast

Poached Eggs (2) 142 kCalGrilled Tomato (3 oz) 15 kCal

Whole Grain Toast (2 sl.) 160 kCalBlueberry Smoothie (8 oz) 192 k Cal

Total k Cal 509

Vitamin C, 41% RDIVitamin A , 14% RDI

Vitamin B6, 11 % RDIVitamin B12, 7 % RDI

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Brain Health Lunch

Lean Beef Steak (4oz) 365 kCal Baked Potato with 1 T Butter (9 oz) 339 kCal

Green Salad with Avocadoes, 115 kCalPita Bread, 165 kCal

Total kCal:984

Vitamin C, 115% RDIVitamin A, 100 % RDIVitamin B6, 73 % RDI

Vitamin B12, 41% RDIRiboflavin B2, 37% RDIThiamin B1, 67% RDI

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Brain Healthy Snack

Fruit Salad of Fresh Strawberries and Blueberries

Strawberries and Blueberries beside being delicious are a good source of Vitamin C, Vitamin A, and antioxidants

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The complete day’s Brain Health Menu

Breakfast 384 kCalsLunch 501 kCalsDinner 428 k CalsSnack 116 kCalsTotal 1429 kCals

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Life is meant to be enjoyed.

The food we eat is a source of pleasure as well as nutrition

Finding the balance between enjoyment and Nutrition

Is Just Using your BRAIN!