We can use food as fuel. Our bodies are workhorses that can help us accomplish our goals. Along with developing a fitness routine, creating a healthy eating plan can help us stay mentally fit as well as physically fit.
Six Nutrition Pointers to Consider when Living with Schizophrenia:
Load up on fruits and vegetables.
The American Heart Association (AHA) recommends five servings a day. Vegetables are low in calories, high in fiber, potassium, vitamins A, C, and E, and phytonutrients. The ones that are darker in color have the most nutrients. Examples are broccoli, spinach, sweet potatoes, and carrots. Fruits are the most colorful foods that provide fiber, vitamin C, folic acid, and phytonutrients.
Boost your intake of Omega 3 essential fatty acids.
Fish, especially fatty fish like salmon and tuna, are excellent sources of Omega 3 fatty acids. Choose albacore tuna and wild Alaskan sockeye salmon for the most healthful options. The AHA recommends that all adults eat fish at least two times per week.
Have a small snack of nuts and seeds.
Walnuts are the most nutrient packed of the nuts and seeds. They contain plant Omega 3 fatty acids, vitamins E and B6, magnesium, protein, fiber, potassium and polyphenols.
Have protein with every meal.
Food sources include meat, beans, seeds, nuts and fish and these provide protein, B vitamins, iron, magnesium, zinc and vitamin E. The recommended amount of protein for most people is dividing your weight in half. So I'd be a candidate for having 60 grams of protein every day.
Eat a modest amount of whole grains.
Consume only two servings of whole grains and do so before the afternoon. I get whole grains from Nature's Path organic flaxseed cereal in the morning and from a 1/4 cup of brown rice when I have Chinese food every so often.
Aim for 1200 mg of calcium every day.
I prefer to have Organic Valley Stringles string cheese: a couple or three sticks throughout the day. A piece of string cheese and a handful of almonds can be a healthful snack. Greek yogurt is also a good source of protein as well as calcium. Broccoli and other dark green leafy vegetables are also sources of calcium.
Christina Bruni, Health Guide - Health Central
