Eating for the brain

Durban dietitian Keri Strachan recently led a mom’s store tour aimed at helping mothers decipher labels, spot foods packed with vitamins and nutrients, and shop for nutritious snacks.

The tour focused on brain food – an ideal topic as exams approach.

Dietitian Keri Strachan and her sons, Samuel and William, at their Hillcrest home. Picture: DOCTOR NGCOBO. Credit: INDEPENDENT NEWSPAPERS

Here are some of the tips she shared:

The brain relies on glucose for fuel and despite its small size in relation to the body draws about 20 percent of the body’s glucose.

Eating regularly, starting with an early breakfast, promotes better concentration as well as sustained mental and physical performance.

Include all available colours in your weekly diet and at most meals and snacks. For example fruit at breakfast and as snacks, and vegetables or salad with lunch and dinner.

Serve vegetables in a variety of ways; veg sticks, stir-fried vegetables, roasted or fresh steamed vegetables.

All plant foods are also good sources of fibre, which promote regular bowel function.

It is recommended to have two to three servings of oily fish a week to get an adequate intake of omega 3. Alternatively omega 3 supplements can be taken daily.