Healthy Foods for Your Brain and Waistline

People on any sort of weight-loss program not only need to adjust their diets so that they lose weight, but they also need to make very important lifestyle changes through the way they eat. Overweight people are not only carrying around extra body fat. In many cases, they also have high blood pressure, high blood sugar, high cholesterol levels, and imbalances in their bodies.

For many individuals looking to change their lives around and to get back on the healthy track, they turn to foods that are considered to be “brain-healthy” foods, including items that are high in antioxidants, lean proteins, “good” fats (unsaturated) and fiber content.

Your brain is responsible for how you feel at almost any rate. Although it’s the way your blood and body work that produce the fuel, it’s the brain that ultimately processes this fuel like the supercomputer it is. So in order to get in and stay in optimum shape, what we’re looking for is to start a brain-healthy diet.

According to the American Cancer Society, a good, balanced, brain-friendly diet includes five to nine servings per day of fruits and veggies, packed with good carbs, good fats and fiber. You will also ingest two to three servings per day of lean proteins and complex carbohydrates to complete the diet.

To help you get a better understanding of what it is you should be eating on this sort of diet, we will go over a list of food items.

The Brain-Healthy Food List

Lean Proteins


We’ll include everything that’s technically meat in this category, not simply red meat. Meat is the flesh of an animal, and for a lean protein, you want to eat a meat that isn’t drenched in fat or with skin. Your meat options are vast and include:

  • Red meats – beef, lamb, venison, buffalo, etc
  • Pork
  • Poultry – chicken, turkey, duck, etc
  • Fish – salmon, bass, perch, tuna, mackerel, etc

Soy Products

Soy products range drastically at the store. Some products you never even knew were soy-based are actually soy products.

  • Soy milk
  • Tofu
  • Legumes
  • Soy flour
  • Protein bars
  • Keto pancakes
  • Soy snacks

Dairy Products

Now, what we’re aiming for here are dairy products in the low-fat category. Don’t go wild with high-fat, high-sugar ice cream products simply because they’re technically dairy products. Make sure you’re sticking to low-fat options.

  • Cheeses, including cottage cheese
  • Yogurt
  • Dairy spreads


This is another wide-ranging item at the store, and you can pick up some great oils made from various nuts and seeds, like grape seed and peanut oils. They’re rich in healthy fats and much better alternatives than butter.

  • Walnuts
  • Pecans
  • Sunflower seeds
  • Peanuts
  • Almonds
  • Fennel seeds
  • Etc


Like with nuts and seeds, you will find a massive variety at the store, and we obviously cannot list them all. But just to give you an idea about some high-protein, lean beans out there:

  • Lentils
  • Chickpeas
  • Pinto beans
  • Navy beans
  • Lima beans

Complex Carbohydrates


A lot of fruit items contain simple sugars, so we want to avoid any super-sweet fruits, like pineapples, mangos and other really sweet fruits. They’re okay in moderation, but you shouldn’t be eating multiple servings of sugary fruits per day. Instead, go with fruits that aren’t that high in natural sugars and experience the full benefit of the complex carbohydrates they offer.

  • Berries (technically not a fruit or veggie, but we list it here) – tomatoes, blackberries, raspberries, strawberries, blueberries
  • Oranges
  • Lemons
  • Limes
  • Grapefruits
  • Plums/prunes
  • Grapes/raisins
  • Cherries


Although some veggies are forbidden on a low-carb diet, almost every variety here, even ones high on the GI scale, are okay for a brain-healthy diet. Vegetables are rich in vitamins and minerals, while being low in calories and high in fiber.

  • Broccoli
  • Leafy greens
  • Brussels sprouts
  • Green beans
  • Carrots
  • Turnips


Most people shy completely away from anything they consider to be a wheat product when on a diet. However, on a balanced diet that isn’t in the “fad” category, the consumption of healthy, slow-burning, complex carbohydrates is actually encouraged.

  • Bran
  • Whole wheat flours
  • Whole wheat pasta
  • Whole grain foods
  • Brown rice


The consumption of good fats can help kick your metabolism into overdrive for weight-loss purposes and also help you lower cholesterol and blood sugar levels.

  • Olives/olive oil
  • Avocados
  • Nuts and seeds

This type of diet is low in calories, very low in saturated fats, high in complex carbohydrates and fiber, and will help you lose weight and stay in optimum health. Four to six smaller meals per day, while being careful not to get carried away in calorie intake, can bring you some great results.



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