July 31, 2026
Ask the Dietitian
Paige Yoder is a Consultant Registered Dietitian at Kendal at Oberlin
Q. When it comes to feeding your brain, what nutrients are important?
A. Let’s start with carbohydrates, which I feel get a bad rap. Yes, you want to limit simple carbohydrates that contain sugar and refined grains – think soft drinks and white bread – but complex carbohydrates are a primary fuel source for your brain. Eat bread that has whole grains and fiber -women need 25 grams a day of fiber, men 30 grams. I like Aldi’s Seedtastic Bread and Dave’s Killer Bread. Other good sources for complex carbs are legumes and vegetables such as quinoa, brown rice, lentils, chickpeas, beans, starchy vegetables like sweet potato, butternut squash, peas and other vegetables.
Q. Seems like we’re having a protein moment. Is that a good brain fuel?
A. Yes, protein helps prevent sarcopenia, which is linked to functional decline, and helps regulate mood and improve cognitive function. Eat fatty fishes – fresh or canned – such as salmon, which is served religiously at Kendal, mackerel, tuna and sardines. I don’t like raw fish so I don’t eat sushi, but that’s another healthy option. Other protein foods include eggs, nuts and seeds, Greek yogurt, cottage cheese, lentils, beans, whitefish, tuna, tofu and lean meats such as chicken and turkey breast.
Q. Any other nutrients?
A. Foods with Omega-3 Fatty Acids are associated with better memory and improved mood, among other benefits. Along with fatty fishes, add flaxseed chia seed, walnuts and soybean and algae oil to your diet. Foods with antioxidants and polyphenols are also good for your brain. That includes blueberries, strawberries, grapes, apples, carrots, coffee and green and white teas. And finally, you want your diet to include Vitamins D, B6, B12 and Folate (B9) so think fortified products like milk and OJ, leafy greens, poultry and yes fatty fish. Sunlight is a good source of Vitamin D but wear sunscreen to avoid UV rays. Q. During your “lunch and learn” session, you talked about the Mind Diet. Tell us about this popular diet.
A. The Mind Diet is a hybrid of two diets – the Mediterranean and DASH – that focuses on eating whole grains, beans, nuts, vegetables, fruit, lean protein foods, extra-virgin olive oil and low-fat or fat-free dairy products. Studies have found that even a moderate adherence to the diet shows cognitive benefits. Speaking of studies, a Kendal resident at the lunch gathering said she had been in a study because of her family history, and she continues to follow the MIND Diet because of its cognitive benefits.
Q. What foods should you limit if following the MIND diet?
A. Butter and margarine, cheese, red meat (beef, pork and lamb), fried food and pastries and other sugary sweets.
Q. Doesn’t the MIND Diet give a thumbs up to red wine and chocolate?
A. If you don’t drink, don’t start, but if you do drink the MIND diet allows for one 5oz glass of red wine per day. As for chocolate, make sure it is dark with at least 70% cacao and again eat in moderation.
Q. As you did your research into this topic, what surprised you?
A. The human brain consumers roughly 20 percent of the body’s total energy daily – that’s about 400 to 500 calories a day. So, you can see why it’s important to make sure your diet includes food for the brain. And small, consistent changes help support long-term, brain health so if you can’t follow a brain diet completely do what you can.
