Food for thought
Looking to ace an exam, impress your boss or just solve that impossible Sudoku puzzle? Munch on a handful of walnuts! What you eat helps to fuel not only your body, but your brain, too. Eating a solid breakfast, healthy snacks and balanced meals that include sources of protein, carbohydrates and healthy fats will ensure that your brain gets a constant source of nutrients. The "brain food" nutrient most often referenced is omega-3 fatty acid (in particular, docosahexaenoic acid or DHA), which is also thought to prevent heart disease. Omega-3 fatty acids are found in cold-water fish (such as salmon, tuna or trout), walnuts, flaxseeds, and canola oil. Preliminary research also suggests that blueberries and strawberries have strong anti-oxidant properties that will help with short-term memory. To really keep your noggin in top form, make sure you also consume foods with B vitamins (including folate and B12), such as fruits, green veggies, milk, and eggs.
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| Breakfast • 1 cup (250 mL) vanilla yogurt • ½ cup (125 mL) strawberries • 1 piece whole wheat toast • ½ tsp. (2 mL) raspberry jam |
| Snack • ½ cup (120 g) walnut halves |
| Lunch Whole wheat pita sandwich: • 1 whole wheat pita • ½ cup (125 mL) lettuce • 4-5 grape tomatoes • ½ tin (approx. 60 g.) tuna • ½ carrot, shredded • 1 cup (250 mL) skim milk |
| Snack • 1 apple |
| Dinner • 1 serving Artichoke frittata squares Arugula salad: • 1 cup (250 mL) arugula leaves • 6 sliced mushrooms • ½ sliced pear • 1 tbsp (15 mL) balsamic salad dressing |
| Snack • ½ cup (125 mL) raspberry sorbet • ¼ cup (60 g) fresh blueberries |
| Breakfast • 1 cup (250 mL) oatmeal • 1 tbsp. (15 mL) flaxseeds • ¼ cup (60 g) raisins • 1 cup (250 mL) orange juice |
| Snack • 1 cup (250 mL) vanilla yogurt • ¼ cup (60 g.) blueberries |
| Lunch • 1 serving of leftover Artichoke Frittata Square • 2 carrots, cut in sticks • 1 cup (250 mL) skim milk |
| Snack • 2 clementines |
| Dinner • 1 serving Grilled trout topped with tomatoes and basil • 1 cup (240 g) steamed green beans • 3 new potatoes, boiled |
| Snack • ½ cup (120 g) fresh strawberries |
| Breakfast • 1 ¼ cup (335 mL) Bone chiller |
| Snack • 1 cup(240 g.) pumpkin seeds |
| Lunch 1 salad nicoise wrap: • 1 whole wheat tortilla • ¼ cup (60 g.) lettuce • 5 steamed green beans (cut in thirds) • 1 hard boiled egg, sliced • ½ tin (60 g.) chopped tuna • 1 cup (250 mL) skim milk |
| Snack • 1 apple |
| Dinner • 1 serving Healthier fried chicken • 1 cup (240 g) steamed broccoli • ½ cup (120 g) brown rice |
| Breakfast • ½ whole wheat bagel – toasted with 1 slice Swiss cheese • 1 cup (250 mL) orange juice • 1 cup (250 mL) tea |
| Snack • 1 peach |
| Lunch Hearty salad: • 1 cup (240 g) Boston lettuce • ½ cup (120 g) walnuts, toasted • 1 oz. cheddar cheese, cubed • ½ cup (120 g) red pepper, diced • ½ cup (120 g) dried cranberries • 1 whole wheat pita/quartered • 1 cup (250 mL) skim milk |
| Snack • 2 pieces Apple-Stilton toasts |
| Dinner • 1 serving Easy weekday chili • Green salad • 1 cup (240 g) Boston lettuce • 6-10 grape tomatoes • ½ cup (120 g) diced cucumber • ½ avocado |
| Snack • 1 serving Jumbled berry parfait |
| Breakfast • ½ cup (120 g) granola cereal • ½ cup (120 g) raspberries • 1 cup (250 mL) skim milk |
| Snack • ½ apple with 2 tbsp (30 mL) Apple-Stilton topping |
| Lunch Salmon sandwich • 2 slices whole wheat bread • 4 slices English cucumber • ¼ cup (60 g) lettuce • 2 radishes, sliced • ½ can salmon (approx. 60 g) • 1 tbsp. (15 mL) mayonnaise • 1 cup(250 mL) skim milk |
| Snack • ½ cup (120 g) walnut halves, toasted |
| Dinner • 1 serving Pasta with tuna and capers Caesar salad • ¼ head romaine lettuce, in pieces • ½ cup (120 g) grape tomatoes • 2 tbsp (30 mL) Caesar style dressing (preferably light) |
| Breakfast • 3 pancakes • ½ cup (120 g) fresh (or frozen) blueberries • 1 cup (250 mL) skim milk |
| Snack • ½ cup (120 g) roasted almonds |
| Lunch Omelette with spinach and feta • 2 eggs • 2 tbsp (30 mL) milk • ½ cup (120 g) steamed spinach • ¼ cup (60 g) feta cheese, cubed |
| Snack • 2 tbsp Apple-Stilton topping on 1/2 whole wheat pita |
| Dinner • 1 serving Roasted oriental salmon with cucumber salsa • 6 stalks asparagus, steamed ½ cup (125 mL) couscous |
| Snack • ½ cup (125 mL) vanilla frozen yogurt with ½ cup (120 g) mixed berries |
| Breakfast • 1 cup (250 mL) skim milk |
| Snack • 1 cup (250 mL) yogurt |
| Lunch • 1 serving of leftover Roasted oriental salmon Green salad • 1 cup green or red leaf lettuce • ½ tomato, sliced • 3 mushrooms, sliced • ¼ cup (60 g) toasted walnuts • 2 tbsp (30 mL) balsamic dressing |
| Snack • 1 peach |
| Dinner • 1 serving Simple Asian chicken • ½ cup (120 g) brown rice, cooked • 1 bunch bok choy stir-fried with 1 tbsp sesame oil |
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Want to streamline your life? In our Spring 2025 issue, we’ll show you how—whether it’s paring down your wardrobe, decluttering your messiest spaces or spending way less time cooking thanks to an easy, mostly make-ahead meal plan for busy weeknights. Plus, our first annual Pantry Awards.