We are almost at the end of the year; unbelievable, I know. This SmartBrief is meant to give provide healthy nutrition sources to help with sustained mental and physical energy. Meals and sample menus on this list should also provide adequate protein, phytochemicals for mental acuity. Remember to start small and make gradual changes. Goodluck!
1) Build your “Power Plate”
• ½ plate produce (salad, sliced fruit, steamed veggies).
• ¼ plate protein (beans, lentils, tofu, eggs, yogurt, chicken, fish) .
• ¼ plate slow carbs (oats, brown rice, quinoa, whole-grain pasta, corn, potatoes)
• Add healthy fats (olive oil, nuts/seeds, avocado) Why it matters: patterns like Mediterranean/DASH are consistently tied to better heart and brain outcomes and quality of life .
2) Five Quick Wins (Evidence-Aligned)
1. Fiber first –: Aim ~25–34 g/day. Start meals with fruit/veg or beans; swap white grains for whole .
2. Protein evenly, not just at dinner –: Include ~25–30 g at breakfast, lunch, and dinner.
3. Hydrate for focus : Keep water visible; drink with each meeting and at breaks .
4. Watch sodium & added sugar: Keep sodium <2,300 mg/day and added sugar <10% of calories .
5. Dial down ultra-processed foods (UPFs) : Choose minimally processed options when you can.
3) Workday Meal Ideas (Grab-and-Go)
Sample Breakfast Options:
• Oatmeal cup + peanut butter + banana
• Whole-grain toast + 2 eggs + salsa
• Greek yogurt parfait + berries + granola
Sample Lunch:
• Grain bowl: quinoa + chickpeas + veggies + olive oil + lemon
• Turkey or hummus wrap + carrots+ apple
• Roasted veggies + salmon/tofu over brown rice
Sample Snacks:
• Nuts & fruit
• Hummus & snap peas
• Cottage cheese & pineapple
• Roasted edamame
• Apple + string cheese
4) Label Low-Stress Shopping Rules
• Fiber ≥4 g per serving (cereals, breads, crackers)
• Choose added sugar ≤6 g per serving
• Sodium ≤140 mg per serving for snacks; ≤600 mg for entrees.
5) Hydration Cheat Sheet
• Keep a 20–24 oz bottle at your desk; finish 2–3 bottles during work hours.
• Rotate plain water, sparkling water, or unsweetened tea/coffee .
• Use ‘habit hooks’: sip at calendar alerts, before calls, after bathroom breaks.
6) Some Weekly Micro-Challenges:
Mon: Add one cup of vegetables at lunch.
Tue: Protein-at-breakfast day.
Wed: Swap one UPF snack for nuts/fruit.
Thu: Keep sodium <2,300 mg.
Fri: Hit 30 g fiber (beans/lentils at lunch).
7) Budget-Savvy Staples:
Some examples of pocket-friendly options that you may get at United or La-Tienda and start to incorporate into your diet. Examples are oats, brown rice, dry beans/lentils, frozen vegetables/berries, canned no-salt-added tomatoes/beans, eggs, peanut butter, canned tuna/salmon, whole-grain pasta.
Focus on these recommendations:
• Protein distribution: ~25–30 g/meal supports muscle protein synthesis.
• Hydration & cognition: hydration linked to better attention and memory.
• Fiber targets: 14 g/1,000 kcal (≈25–34 g/day).
Hopefully, some pf you have picked up something from this. Feel free to send me an email if you have specific questions.
Have a restful and celebratory Thanksgiving!
