1. Abbie Lee B. S. Nutritional Science Community Health Promotion MPH, 2017

2. Overview Target Nutrients Dietary Behavior Tips and Tricks Take-Home Messages Recipe Demonstration

3. Why Nutrition Matters for Mental Health: Body has needs as does Brain Fuel Structure Precursors to neurotransmitters Dopamine Serotonin Norepinephrine

4. Target Micronutrients: Vitamin B and Magnesium Vitamin B complex Function: myelination of neurons, production of serotonin Sources: Pork, meats, seafood, eggs, and dairy, brown rice, whole grains, soy beans, broccoli, mushrooms Magnesium Function: neurotransmitter regulation, energy metabolism Sources: leafy greens(spinach, lettuce, kale, chard), whole grains, beans, sweet potato, nuts, seeds, avocados, fish

5. Target Micronutrients: Zinc Zinc Function: free radical damage prevention, regulating mood Sources: shellfish, beans, green peas, nuts, liver, seeds (chia, pumpkin, sesame), cheese, yogurt

6. Target Macronutrients: Carbohydrates Carbohydrates Function: Blood sugar balance, essential for neurotransmitter regulation Sources: whole grains, breads, oatmeal, whole grain rice, legumes, potatoes, fruits How much? Aim for 40-50% of your calorie intake to be from carbs

7. Target Macronutrients: Protein Protein Function: structure, neurotransmitter (serotonin, nor epinephrine, dopamine) production Sources: meat, fish, eggs, milk, cheese, legumes, nuts, mushrooms How much? Anywhere from 10-35% of calorie intake

8. Target Macronutrients: Fats Fats- Brain is estimated up to 50% FAT! Omega-3’s Function: development, structure of membranes, maintenance of brain function Sources: fish (halibut, salmon, tuna, sardines), shelfish, flaxseed oil, chia seeds, nuts, peanut butter

9. Behavior: How we eat Eat Regular Meals Breakfast Mindful eating Fluid intake

10. Take-Home Messages Nutrition Matters Food for body, food for brains Eat nutrient dense foods Balance! Body requires balance Nutrient stores Tips and Tricks Supplementation Food Swapping

11. Recipe Demo: Brain and Body Pita Pocket! Ingredients: Whole wheat pita bread (carbohydrate, magnesium) Eggs (protein, magnesium) Spinach (magnesium) Sweet potato (magnesium and vitamin B6) Avocado (magnesium) Tomato

12. References https://www.psychologytoday.com/blog/evolutionary- psychiatry/201106/magnesium-and-the-brain-the-original- chill-pill https://www.psychologytoday.com/blog/evolutionary- psychiatry/201106/magnesium-and-the-brain-the-original- chill-pill http://kellybroganmd.com/article/b12-deficiency-brain- health/ http://kellybroganmd.com/article/b12-deficiency-brain- health/ http://www.currentpsychiatry.com/home/article/vitamin- deficiencies-and-mental-health-how-are-they- linked/db4fbfd1534c62b9e1a9d7dcf6dc311e.html http://www.currentpsychiatry.com/home/article/vitamin- deficiencies-and-mental-health-how-are-they- linked/db4fbfd1534c62b9e1a9d7dcf6dc311e.html http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868572/ http://www.mentalhealthy.co.uk/lifestyle/food/carbohydra tes.html http://www.mentalhealthy.co.uk/lifestyle/food/carbohydra tes.html