Nourish to Flourish

March is Nutrition month, and this year’s theme is “Nourish to Flourish”, as designated by Dietitians of Canada.


This theme helps us to focus on the “profound connections between food and overall well-being.” and appreciate food’s effects on not just our physical health, but also on our mood and brain functioning.

How do Eating Patterns Affect How We Feel?

Eating patterns can affect how you feel both physically and mentally.

Generally, eating more regularly and spreading your intake out throughout the day helps to fuel your activities and keep yourblood sugars stable.

A more regular eating pattern can prevent blood sugar highs and “crashes”, which can leave you feeling tired, irritable and foggy.


To keep blood sugar levels stable, try to eat meals and snacks that are converted to blood sugar more slowly:combine higher-fibre carbohydrates (such as whole vegetables, fruit, and whole grains) with a source of protein (such as nuts/seeds, legumes, yogurt, cottage cheese, lean meat, and fish).

The Canadian Consortium on Neurodegeneration in Aging has published a “Brain Health Food Guide” with some important key take aways:

These foods provide many vitamins and minerals that can help fight inflammation, and they also feed your healthy gut bacteria, which can help with your overall brain health.

Eat as many colours of fruit and vegetables as you can, as different colours represent different nutrients found in plant foods.

Aim to fill half of your plate with vegetables at mealtimes. Consider using cruciferous vegetables (such as broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy) three times per week, and raw leafy greens (such as lettuce, spinach, mixed greens, kaleand cabbage) one time per day.

Try to have several servings of fruit per day, and consider including berries (fresh or frozen) three times per week.

Fats that are considered heart-healthy are also protective for the brain. The best food sources of healthy fats are fatty fish and seafood, such as salmon, mackerel, trout, sardines, anchovies and herring.

Try to eat at least three palm-sized fish servings per week.

Other sources of heart-healthy fats are olive oil, avocado, walnuts, walnut oil, ground flaxseeds, chia seeds, and hemp seeds.

Aim to have a handful of unsalted nuts or seeds (or their butters) every day. Walnuts in particular have been shown to be brain-healthy, and the “Brain Health Food Guide” suggests including walnuts four or more times per week.

Not only do foods such as chickpeas, kidney beans, lentils and navy beans often replace less-healthful protein foods such as red meats and processed meats, but they also provide many health benefits on their own.

Try to have two or more servings per week. Canned options can be convenient and just as beneficial, just make sure to rinse them well to remove much of the sodium and the gas-producing substances that may result in some gastrointestinal distress.

Limit your intake of highly-processed foods that have had a lot of sugar, fat and salt added, as well as those with refined grains that are low in fibre.

Avoid processed meat products such as deli meats, sausages and bacon.



Food is part of every day life, and serves as more than just fuel. Nutrition is a tool you can use to support your health, but it isn't always easy to know what changes need to be made.  

If you would like to discuss your eating habits and how they relate to your brain health, or other health concerns consider making an appointment with our Registered Dietitian Monica Szeliga.

Monica is a Registered Dietitian who specializes in chronic disease prevention and management, working with clients to make dietary improvements that are realistic, sustainable and tailored to individuals' needs. Looking for personalized nutrition support?  Book with Monica here