Kick Fever Fitness – 7 Simple Food Swaps for 2017


Small changes to your diet could make a big difference to your brain health. Good nutrition is essential to optimal brain function. Research has found that certain plant compounds, amino acids, vitamins and minerals found in food can help strengthen memory, regulate emotions and control blood sugar. These everyday food switches could benefit your body, your mind and your mood.

Sweeten plain yogurt with blueberries instead of sugar

Powerful plant compounds found in blueberries may bolster memory. Two of these — lutein and zeaxanthin — have already been linked to sharper thinking and faster learning. A study from the University of Georgia took the research a step further by tracking blood flow in the brains of adults faced with recalling pairs of words. Surprisingly, the brains of those with lower lutein and zeaxanthin levels went into concentration-busting overdrive while those with higher levels worked efficiently.

“The body doesn’t make these vital nutrients naturally, so we have to get them from our diet,” says neuropsychologist Stephen Miller, the study’s coauthor.

Sugar? Not so good. It doesn’t add much, nutritionally, except for calories.

Grab a handful of cashews instead of pretzels

This creamy nut provides tryptophan, an amino acid that the brain uses to manufacture serotonin, a major contributor to a good mood. Also, the nut’s high levels of magnesium and vitamin B6 help keep your emotions on an even keel. “Although cashews are high in calories,” says Penn State University nutritionist Penny Kris-Etherton, “they can be a brain-healthy addition to your diet as long as you use them in place of, not in addition to, other snacks.”

Pretzels? These snacks come up short on the healthy-food scoreboard — low in protein and fiber, high in sodium and refined carbs.

Make an omelet with whole eggs instead of just the whites

Egg yolks are packed with choline, an essential nutrient related to the B vitamins. An analysis of a long-running study concluded that men and women who eat foods rich in choline do better on memory tests and are less likely to show signs of impaired thinking skills. “We can’t guarantee that if you get enough choline in your diet you’ll stave off memory loss and keep your thinking skills intact,” says Boston University neuropsychologist Rhoda Au, senior author of the study, “but it sure tilts the odds in your favor.”

Egg whites? Although they are much lower in fat than yolks and contain about half of the egg’s protein, they only have trace amounts of minerals, so you are missing out if you skip the yellows.

Use mashed avocados in a sandwich instead of mayonnaise

This pale-green fruit is a good source of a family of B vitamins full of nutrients that affect mood and memory. In addition, several of them help prevent anxiety and irritability. “Avocados also provide lutein, a nutrient that’s important for brain health as well as eye health,” says Tufts University neuropsychologist Tammy Scott.

Mayonnaise? Tasty and smooth, but loaded with fat, sodium and calories.

Bake a sweet potato instead of a white potato

Don’t save sweet potatoes for holiday meals. Use them year round to brighten up your dinner plate and help give your brain a boost. Sweet potatoes are rich in B vitamins that keep blood sugar levels steady. They’ll help prevent mood swings and sugar cravings.

White potatoes? Spuds cause blood sugar and insulin levels to spike, then plummet, according to the Harvard School of Public Health, leaving you hungry soon after. This often leads to overeating — and weight gain.

Choose whole-grain bread instead of enriched white bread

Your brain can’t work without energy. Whole grains provide the brain with a steady supply of energy in the form of glucose, which makes it easier to concentrate and keep your thinking in good shape. Not a fan of whole wheat bread? Try rye or bread made with other grains. Just make sure the first ingredient on the label says “100 percent whole grain.”

Enriched white bread? It’s pretty weak on the nutrition front. According to the Cleveland Clinic, “enriched” simply means that this bread has synthetic nutrients filling in for some — but not all — of those removed.

Top your salad with a handful of chickpeas instead of croutons

Chickpeas (aka garbanzo beans) combine complex carbs to fuel your brain and protein to keep you alert. They’re also a great source of magnesium, believed to be the go-to mineral for controlling stress and promoting calmness. If you don’t get enough magnesium in your diet, you’re likely to feel irritable and stressed, notes the University of Maryland Medical Center.

Croutons? They don’t have much going for them. A few might be okay for an occasional crunchy treat, but they’re high in fat and sodium, so don’t make them your routine salad topping.