Nutrition and Healthy Living

Abbie LeeB. S. Nutritional Science

Community Health Promotion MPH, 2017

Overview

Target NutrientsDietary BehaviorTips and TricksTake-Home Messages

Recipe Demonstration

Why Nutrition Matters for Mental Health:Body has needs as does Brain

FuelStructure Precursors to neurotransmitters

DopamineSerotoninNorepinephrine

Target Micronutrients: Vitamin B and MagnesiumVitamin B complex

Function: myelination of neurons, production of serotonin

Sources: Pork, meats, seafood, eggs, and dairy, brown rice, whole grains, soy beans, broccoli, mushrooms

MagnesiumFunction: neurotransmitter regulation, energy

metabolismSources: leafy greens(spinach, lettuce, kale, chard),

whole grains, beans, sweet potato, nuts, seeds, avocados, fish

Target Micronutrients: Zinc Zinc

Function: free radical damage prevention, regulating mood

Sources: shellfish, beans, green peas, nuts, liver, seeds (chia, pumpkin, sesame) , cheese, yogurt

Target Macronutrients: Carbohydrates

CarbohydratesFunction: Blood sugar balance, essential

for neurotransmitter regulationSources: whole grains, breads, oatmeal,

whole grain rice, legumes, potatoes, fruits

How much? Aim for 40-50% of your calorie intake to be from carbs

Target Macronutrients: Protein

ProteinFunction: structure, neurotransmitter (serotonin, nor

epinephrine, dopamine) productionSources: meat, fish, eggs, milk, cheese, legumes, nuts,

mushroomsHow much? Anywhere from 10-35% of calorie intake

Target Macronutrients: FatsFats- Brain is estimated up to 50%

FAT!Omega-3’s

Function: development, structure of membranes, maintenance of brain function

Sources: fish (halibut, salmon, tuna, sardines), shelfish, flaxseed oil, chia seeds, nuts, peanut butter

Behavior: How we eatEat Regular MealsBreakfast Mindful eating Fluid intake

Take-Home MessagesNutrition Matters

Food for body, food for brainsEat nutrient dense foods

Balance!Body requires balanceNutrient stores

Tips and TricksSupplementationFood Swapping

Recipe Demo: Brain and Body Pita Pocket!Ingredients:

Whole wheat pita bread (carbohydrate, magnesium)

Eggs (protein, magnesium)

Spinach (magnesium)Sweet potato (magnesium

and vitamin B6)Avocado (magnesium)Tomato

Referenceshttps://www.psychologytoday.com/blog/evolut

ionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill

http://kellybroganmd.com/article/b12-deficiency-brain-health/

http://www.currentpsychiatry.com/home/article/vitamin-deficiencies-and-mental-health-how-are-they-linked/db4fbfd1534c62b9e1a9d7dcf6dc311e.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868572/

http://www.mentalhealthy.co.uk/lifestyle/food/carbohydrates.html