Avoid refined sugar, genetically modified grains, poor quality dairy products and other highly processed foods like poor quality lunch meat. The foods on this list will have an array of adverse health effects from brain fog, fatigue, and inflammation from sugary or processed GMO grains to digestive upset from dairy products or poorly processed meat. To make sandwiches, replace your store-bought bread with better ingredients or make a lettuce wrap instead! Replace your lunch meats with healthy meat. Buy and cook your meat from a market or local farm with animals raised in healthy conditions. Cook your roast or breast and then slice it thin for your own, healthy lunch style meat.
Why Refined Sugar Is Harmful to Your Health
Refined sugar is sneaky. It’s in way more stuff than you’d expect—from sodas and candy to bread, cereal, and even frozen dinners. And yeah, it might taste good in the moment, but it doesn’t exactly do your body any favors.
Eating too much of it has been tied to all kinds of long-term problems. We’re talking more inflammation, higher chances of gaining weight, and issues like insulin resistance, which can lead to type 2 diabetes. It also bumps up your risk for heart disease and some types of cancer. Not great.
And it’s not just your body that takes the hit. Too much sugar can mess with your brain too. Ever get that foggy, sluggish feeling after a sugar binge? That’s no coincidence. It can make it harder to focus or remember things.
What really trips people up is that sugar hides in stuff you wouldn’t expect. Like, who thinks tomato sauce or sandwich bread is packed with sugar? But it is. So it’s smart to check the ingredients before tossing things in your cart. If you can stick to whole foods—stuff that hasn’t been heavily messed with—you’ll dodge a lot of those hidden sugars.
Your body and brain will thank you for it.
Eat Foods for Function
When choosing what to eat, think beyond flavor—choose foods that serve a purpose in your body. “Eat for function” means selecting foods that support focus, memory, energy, and overall wellness.
Improve Focus with Luteolin-Rich Foods
Foods that help sharpen your focus include celery, sliced peppers, and carrots. These vibrant vegetables provide the body with Luteolin, a plant compound known for its anti-inflammatory properties. Luteolin has been shown to reduce age-related inflammation in the brain and may improve memory and cognitive performance.
Don’t Forget Your B Vitamins
Don’t forget your B vitamins! Packing a side of steamed broccoli and cauliflower, having eggs for breakfast, and packing a healthy meat can all provide a healthy source of Choline which can help brain development, boost cognitive function and improve learning and memory! Eggs, beef, and fish will also give your brain a B12 boost and help with memory!
High-Quality Foods to Boost Brain Power
Blueberries are a good option for fun finger fruits. Blueberries are rich in antioxidants and phytochemicals that improve learning, thinking, and memory. If you or your child are a “hand-to-mouth snacker” – eating blueberries, one at a time, and thoroughly enjoying them may be a good side for your lunch! Add almonds for additional vitamin B and an enjoyable crunch!
Walnuts and pumpkin seeds provide an easily packed snack that is high in Omega 3’s which are good for the brain and memory.
Vitamin D
Finally, remember that vitamin D is good for the brain and stress. But once Fall hits and the sun starts disappearing, a lot of people wind up running low without realizing it.
If you’re spending most of your time indoors or live somewhere with cloudy skies on repeat, it might be a smart move to check your vitamin D levels. Talk to your doctor about whether a supplement makes sense for you.
Low levels have been tied to depression, anxiety, and mental fog. Keeping your vitamin D steady could help you feel more clear-headed and less stressed during the colder months.
A little sunshine—even in pill form—can make a big difference.
GET YOUR SUPPLIMENTS, AND STAY AS CLOSE TO NATURE AS YOU MAY