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Nutrition on the Brain Summary / Notes

Amino Acids that Boost Mood:

High Tryptophan Foods (boost Serotonin): Brown Rice, Cottage Cheese, Meat, Peanuts, Soy Protein

High Tyrosine Foods (boost Catecholamines):  Almonds, Avocados, bananas, dairy products, lima beans, pumpkin seeds

High Glutamine Foods (Boost GABA): High protein foods such as dairy products, fish, beef, and beans

Quality Proteins = High in Essential Amino Acids (to help with Endorphin production)

MICRONUTRIENTS: Nutrient Deficiencies that can impair focus and mood

·         Folate

·         Vitamin B12

·         Vitamin B6

·         Vitamin D

·         Zinc

·         Magnesium

ESSENTIAL FATTY ACIDS: Omega-3’s and 6’s, essential for the functioning brain

The Dietitian’s Role:

1) Identify any Nutrient Deficiencies in current dietary plan

2) Meal Planning to improve dietary intake

3) Recommended testing for Neurotransmitter imbalances

4) Typical Treatment Plan:  Weekly Visits for 4-6 weeks to establish long term lifestyle changes

For More information, or to schedule a visit, please contact:

Tom Jordan, MS, RD

Registered Dietitian

First Health Associates

2010 S. Arlington Heights Rd

Arlington Heights, IL 60005

Phone: (847) 593-3330

Email: fhanutrition@sbcglobal.net