Good nutrition and hydration keep your body, mind and brain strong. Realize, that what you eat and drink directly affects mood, focus, and memory.

Smart Nutrition

• Eat 5 servings of colorful fruits and vegetables for antioxidants and brain protection.
• Include omega-3 fats (salmon, tuna, walnuts, flaxseed) for memory and mood.
• Choose whole grains for steady brain energy.
• Eat 50-60 grams per day oflean proteins (eggs, poultry, beans, tofu, yogurt) to support brain chemicals.
• Limit processed foods and sugars to prevent brain fog and mood swings. Read Labels!
• Get B vitamins from greens, beans, and  whole grain cereals for focus and stress control.

Stay Hydrated

Drink water, 1 ounce per ½ your body weight daily,  as dehydration affects focus and mood. Add lemon, cucumber, or mint for flavor.

• Include hydrating foods like fruits, vegetables, and soups to boost daily fluid intake.
•  Limit caffeine and alcohol, which can increase fluid loss and lead to dehydration.
• Limit sugary and high-caffeine drinks. Read Labels!

Keeping your body, mind, and brain well-nourished and hydrated helps you think clearly, feel balanced, and stay energized. Every healthy bite and sip supports better focus, sharper memory, and a brighter mood—today and for years to come. Nourish your brain, and it will take care of you.