Eating foods that contain serotonin, norepinephrine, acetylcholine and dopamine are important to support success in our daily activities. Here are a few examples of how to eat to succeed for both adults and children.
Serotonin is related to calming, learning and appetite
Foods containing serotonin include: meat, turkey, tuna, shellfish, tofu, dairy products, nuts, seeds (chia, sunflower, flax), tomato, parsely, avocado and eggplant .
Norepinephrine is associated with alertness, memory, metabolism
Foods containing norepinephrine are eggs, cottage cheese, chicken, watermelon
Dopamine is linked to readiness to meet challenges, motivation and immune system
Foods containing dopamine are: watermelon, wheat germ, meat, milk, eggs, cheese, fish and seafood
Acetylcholine: concentration, focus and muscle coordination
butter, peanuts and peanut butter, potatoes, cauliflower, tomatoes, banana, milk, oranges, lentils, oats, barley, corn, sesame seeds, flax seeds, and whole wheat bread.
Here’s how to balance meals and snacks:
Break fast:
1. Eggs with sautéed broccoli and tomato
2. Chocolate peanut butter Protein shake (2 oz. cream, 2 oz. milk, 4 oz water, 1 scoop chocolate protein powder, 1 tbsp peanut butter) blended with ground chia or flax
3. ½ C Oatmeal 1 slice whole wheat bread with peanut butter
Snack:
- Protein bar
- crackers with cheese
- celery with peanut butter or cream cheese
- orange
Lunch:
1. turkey on whole wheat slices avocado, watermelon cubes,
2. cheese burger, mashed cauliflower
3. tuna sandwhich with slices tomato, plum
Snack:
- Homemade trail mix (nuts, sunflower seeds, raisins, oats)
- cottage cheese fruit
- Protein shake
Dinner:
1. chicken with broccoli
2. Salmon with sautéed spinach
3.Tofu stir fry (chicken or meat ok), brown rice or quinoa
Snack:
- ½ egg salad sandwich on whole wheat bread
- > 72% cocoa chocolate with 6 almonds
- hot cocoa made with warm milk and cinnamon French toast
