1. MAINTAIN AND TRAIN
YOUR BRAIN
In addition to a “brain healthy” diet,
exercise may also help improve
learning and memory.
Stimulate your mind and body by:
• Working your way up to 30
minutes of moderate exercise, 5
times a week; try jogging or rock-
climbing at the College Avenue
Gymnasium
• Learning a new skill like playing
the guitar
• Checking out the Diversions
section of The Daily Targum for
brain games like Sudoku or the
crossword puzzle
EATING 101
RU DINING HEALTHY?
A Weekly Newsletter Brought to You by the RU Healthy Dining Team-
A Joint Program Between RU Dining Services and the Department of Nutritional Sciences
Food For Thought
Have you ever walked into a room and completely forgot what you went there for? Have you ever felt overwhelmed
by the amount of information you needed to memorize for an exam? There may be something you can do to help.
Eating a “brain healthy” diet and living an active lifestyle may provide your mind and body with better focus,
heightened concentration, and increased energy. Stay mindful of the following tips to live a more “brain healthy”
lifestyle.
Incorporating these healthy tips is a no-brainer!
Authored by: William Cornelius Reviewed by: Josh Miller, Ph.D. Department Chair of Nutritional Sciences
References: Rampersaud et. al. Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents.
Available at: Journal of the American Dietetic Association 105.5 (2005): 743-60. Accessed on September 27, 2014. Praag, Henriette Van.
Exercise and the Brain: Something to Chew on. Available at: Trends in Neurosciences 32.5 (2009): 283-90. Accessed on: September 27,
2014.Heart-healthy diet is also good for your brain. Available at: http://www.strokeassociation.org. Accessed on September 17, 2014. Mixture
of essential fatty acids lowers test anxiety. Available at: http://www.ncbi.nlm.nih.gov/pubmed/16491653. Accessed on September 16, 2014.
Patterson, E. et.al. Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids. Available at Journal of Nutrition and Metabolism
(2012): 1-16. Accessed September 30, 2014
Questions? Post on our Facebook (RU Healthy Dining Team) or Twitter (@RUHDT) or e-mail us at peggyp@rci.rutgers.edu. Our mission is
to educate students about nutrition and encourage them to make healthier food and lifestyle choices. For more info, nutrient
analysis and past newsletters, visit our web page at http://food.rutgers.edu or visit our blog at http://ruhdt.wordpress.com
BRAIN FUEL
Studies suggest that consuming a
well-balanced breakfast may help
improve test performance and class
attendance in children and
adolescents. Try kick starting your
day with foods from at least three of
these groups: whole grains, fruits,
vegetables, low-fat dairy and lean
protein.
Next time you’re in the dining hall,
try one of these “brain fueling”
breakfasts:
• A spinach omelet with whole
wheat toast and a few slices of
cantaloupe
• Oatmeal with apples, cinnamon,
and walnuts
WILL THE GOOD FATS
PLEASE STAND UP?
Studies have shown that increasing
your intake of essential omega-3 and
omega-6 fatty acids may help
improve focus, quality of sleep, and
may even lower test anxiety
symptoms, particularly in males.
Keep an eye out for these fatty
acid rock stars in the dining hall:
• Salmon or tuna
• Walnuts or pecans or sunflower
seeds
• Vegetable oils