Slide 1:Presented by: Cheryl Dick Brain-Smart Food


Slide 2:Your brain is ____% water! Jensen, E. (2003) 80


Slide 4:Dehydration can affect concentration and intellectual performance, as well as the transportation of nutrients around the body. A two percent loss in body fluids can cause a 20 percent reduction in both physical and mental performance. The average 4- to 6-year old should drink around five glasses a day and a 7- to 10-year-old should drink about six. Graimes, Nicola (2004) Water for LIFE


What about adults? :What about adults? ____ ounces a day. Dr. Daniel Amen www.amenclinics.com 84 …since 1908


Slide 6:Jensen, E. (2003) Hydration Hydration can support alert states. Students who are bored, listless, drowsy, and lacking concentration may, in fact, be dehydrated. Overhydration (drinking water when not thirsty) decreases the concentration of blood components that have been shown to influence mental activity.


Slide 7:____________ + ___________ + ____________ = ________________________________ Water Diet Exercise A Healthier Brain


History of USDA’s Food Guidance :History of USDA’s Food Guidance 1940s 1950s-1960s 1970s 1992 2005 Food for Young Children 1916


Slide 9:Activity Proportionality Moderation Variety Personalization Gradual Improvement


Slide 10:Focus on fruits. Vary your veggies. Get your calcium-rich foods. Make half your grains whole. Go lean with protein. Know the limits on fats, salt, and sugars. Key food group messages from the Dietary Guidelines and MyPyramid:


Fewer Calories :Fewer Calories Eating less helps you live longer. CRON Calorie Restriction with Optimal Nutrition CRON is about limiting calories and minimizing harmful substances, while maximizing nutrients. Dr. Daniel Amen www.amenclinics.com


Dietary Antioxidants :Dietary Antioxidants Blueberries Blackberries Cranberries Strawberries Raspberries Plums Oranges Red Grapes Cherries Kiwis Spinach Brussel Sprouts Broccoli Beets Avocados Red Bell Peppers US Department of Agriculture Morning Smoothie: Frozen Blueberries + Strawberries + Banana Red Grape and Cranberry Juice (100% Juice) Yogurt


Slide 13:Jensen, E. (2003)


Slide 14:Jensen, E. (2003)


Don’t cut the sugar completely; offer some healthier choices. :Don’t cut the sugar completely; offer some healthier choices. Fresh or dried fruits. Small amounts of good-quality chocolate. Oat bars, fruit cakes, crackers or cookies made with whole grains. Fresh fruit smoothies or milk shakes. Fruit breads Real-fruit or plain yogurt that you can flavor with homemade fruit purees. Graimes, N. (2004)


Slide 17:Jensen, E. (2003)


Slide 18:A portion of a child’s daily nutrition is outside the reach of educators, but educators can influence student’s nutrition through both parent education and school lunches. -E. Jensen


Slide 19:Carbohydrates provide glucose, which is the main fuel for the brain. Protein encourages the release of chemicals to increase alertness and boost reaction times. The best policy, since the ratio of protein to carbohydrates is unknown, is to make sure you include BOTH in each meal. Graimes, N. (2004) Proteins or Carbs?


Slide 20:Jensen, E. (2003) Serotonin Serotonin cannot be directly ingested but is synthesized in the brain from the amino acid, tryptophan. Foods high in tryptophan include turkey, milk, poultry, eggs, cheese, red meats, tofu, avocados, almonds, ham, walnuts, bananas, eggplant, plums and tomatoes.


Slide 21:Jensen, E. (2003) Regulate Serotonin Foods high in tryptophan Absence of threat Positive social status Familiarity of surroundings Regulated physical activity Certain agents (St. John’s Wort)


Slide 22:Wagon Wheel


Slide 23:Jensen, E. (2003) Norepinephrine Norepinephrine is the neuromodulator also known as noradrenaline. It’s the ‘fight, flight or freeze.’ Skilled teachers trigger students’ competitive instincts without scaring them. It’s the go, go, go!


Slide 24:Jensen, E. (2003) Norepinephrine It is made from tyrosine which is found in many animal and vegetable proteins. Tyrosine eventually metabolizes into dopamine, which is essential for maintaining short-term memory, planning, alertness and coordinating our thoughts.


A Quick Physical Activity Helps Regulate Glucose! :A Quick Physical Activity Helps Regulate Glucose! Jensen, E. (2003)


Big Underwear :Big Underwear Train House Bus Rocket Alien Troll Space Dog


Slide 27:Jensen, E. (2003) Glucose Glucose enhances memory and attention. The act of chewing gum will raise metabolism rates up to twenty percent. (Levine et al., 1999) Excess sugar means that insulin kicks in and will depress the available glucose, often resulting in a net loss of energy. A quick physical activity is a better way to boost energy levels.


Slide 28:Jensen, E. (2003) Caution: Consider activating a state of excitement no more often than once or twice an hour. ? There is evidence that norepinephrine modulates long-term memory by affecting the amygdala.


Fish OilOmega 3Fatty Acids :Fish OilOmega 3Fatty Acids


Slide 30:Studies confirm that consuming fish oils can raise IQ levels even before birth and they have also been shown to benefit children with dyslexia and ADHD. One serving of oily fish a week is recommended. Kids should AVOID shark, swordfish, king mackerel and tilefish due to the significant amounts of mercury – USDA advisement. Graimes, N. (2004) Fishy Business


Slide 31:Jensen, E. (2003)


Slide 32:Jensen, E. (2003)


Slide 33:Cognition Zinc Magnesium B Vitamins Notes:__________________________________________________________________________________________________________________________________________________________________________


Slide 34:Zinc is crucial for memory and brain function. It is also said to be important in the synthesis of serotonin. Sources of zinc: Dark turkey meat Shellfish Beans Whole grains Graimes, N. (2004) Zinc


Slide 35:Calcium and magnesium are known as nature’s tranquilizers, since they relax nerve and muscle cells. A lack of these minerals can make children feel nervous, irritable and aggressive. Soybeans, whole grains, nuts, dried fruit, green leafy vegetables and meat are good sources of magnesium. Graimes, N. (2004) Magnesium


Slide 36:B Vitamins are vital for brain function, a healthy nervous system, and energy metabolism. They are important in the production of neurotransmitters dopamine, adrenaline, noradrenaline and serotonin. Graimes, N. (2004) B Vitamins


Slide 37:Whole grains Eggs Green vegetables Brown rice Meat Fish Legumes Nuts and seeds Graimes, N. (2004) B Vitamins


Resources :Resources Dr. Daniel Amen: www.amenclinics.com Eric Jensen: www.jensenlearning.com Graimes, N. (2004). Brain Foods for Kids. Dell Publishing.