You are what you eat. 

Have you heard this saying before? You may be rolling your eyes and thinking, yes, only a million times. Well good, because it’s the truth! If you’re feeling sluggish midway through the school day, this read is worth your time. If not, good for you. Enjoy the rest of your day and have some pie on your way out. 

I’m just messing with you. Put that pie down and stay awhile. The first task I have for you, is to think about your go-to lunch on a school day. This is a judgement free zone, so be honest with yourself. What do you see when you open your lunch box? You might see a turkey sandwich and a bag of chips. You may have even thrown in some of your kids Scooby Doo snacks, because who doesn’t love those? Now that you have a mental image of what you eat for lunch on an average day, let’s talk about which foods gives us the fuel that we need for optimal achievement. 



Fatty fish, like salmon or trout, provide great sources of omega-3 fatty acids. These healthy fats have been shown to improve brain function, such as memory. Memory is essential in our work performance and in our everyday lives. However, it is important to eat fatty fish in moderation, due to the amount of cholesterol found in most seafood. 



Berries contain flavonoids, which is a plant pigment that is known to improve memory. This pigment is also what gives berries their beautiful color. Berries are also antioxidants, which can prevent brain damage and pre-mature aging.


Leafy Greens

Leafy greens, like spinach and kale, contain folate. Folate is a folic acid that improves blood circulation to the brain and lowers inflammation. The darker the veggies, the denser they are in nutrients.



Nuts contain protein and healthy fats, which promote brain function. These healthy fats contain omega-3 fatty acids, which lowers blood clotting and helps manage blood pressure.


Complex Carbohydrates

Whole grains and legumes are complex carbohydrates. Our brain needs glucose in order to function optimally. Glucose derived from simple carbohydrates, like white pasta or bread, metabolize quicker than glucose derived from complex carbohydrates. Therefore, our brain cells can function off the glucose for a longer period.

You don’t need to have all these foods in your lunch every day but consider implementing them into your diet. Start slow and add one item to your lunch each day. After a week or two, try adding two of these items, and so on. You might notice a newfound energy that helps you perform optimally throughout the day. 

We are what we eat, so choose wisely!