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If you’re trying to recover from a concussion, you likely know how hard it is to make quick decisions. Decision fatigue is very real and makes it tough to choose foods in your concussion recovery.
Snacks are a great way to fuel your recovery, especially if you have low energy or low appetite.
So here’s a list of easy brain snacks and how they help you recover from a concussion.
11 easy brain snacks to help with your concussion recovery
#1 Crackers with tuna and cherry tomato
Fish is a brain-boosting food that just might help with memory and cognitive function. Canned fish is an easy snack that is also high in protein. Spread onto whole grain crackers and top with a veggie of your choice!
#2 Nuts, seeds, dried fruit, and chocolate
Nuts and seeds are a great source of essential nutrients for the brain. If you’re dealing with nausea, try including some crystallized dry ginger. Choose whatever chocolate you like, though dark chocolate has more antioxidants.
#3 Waffle with cottage cheese and berries
I buy frozen waffles made with flaxseed for extra fibre. Cottage cheese is a great source of protein. Berries add antioxidants to this brain snack.
#4 Tortilla hummus and lettuce wrap
Honestly, wrap anything in a tortilla and it’s great! I also find it an easy way to get my leafy greens, which are associated with long-term brain health when you eat them 6 or more times a week.
#5 Boiled egg snack packs
#6 Chocolate banana tofu smoothie
This recipe comes from an intern who worked with me in the spring. I don’t actually care for smoothies, but I love this one! Tofu is a great source of plant protein. The banana offers energy and potassium, something I find many of my clients are missing.
#7 Chickpea and pesto naan bread with yogurt dip
This is so easy! Just spread pesto on a piece of naan bread. Top with some chickpeas and bake in the oven. This brain snack provides energy and protein, plus the yogurt offers healthy bacteria that are great for your gut!
#8 Granola bars
Some days you seriously just don’t have the energy. Give yourself some grace and keep some granola bars on hand. Look for ones with 2 or more grams of fibre per serving.
#9 Kale chips, sourdough, and edamame beans
Kale chips are simple to make, though a bit time-consuming. I like to dip my bread in olive oil and red wine vinegar. I also buy frozen edamame beans and prepare them in the microwave with a bit of salt. Leafy greens, energy, and plant protein all on one plate!
#10 Bean salad
Having beans 4 or more times a week might lower your risk of dementia. I take a can of 6-bean medley and toss it with some olive oil, lemon juice, salt, pepper, and herbs. This makes a simple snack or side.
#11 Oatmeal the way you like it
DIY your brain snacks
As you move forward in your concussion recovery, create your own list of brain snacks!
Mix and match different combinations of foods from each of these categories:
- Energy bites: grains, starches, fruits
- Building blocks: proteins
- Added anti-inflammatory foods: veggies, unsaturated fats
Getting foods from each of these categories will ensure your brain gets the variety of nutrients it needs to recover from a concussion.
Are you still overwhelmed by food choices?
If after trying these brain snacks you still find it overwhelming to decide what to eat, or if you have some food allergies/sensitivities, then reach out because I’m here to help!
Check out my calendar to book a free call with me. We’ll look at what’s making food decisions hard for you in your recovery. If it seems like we’re a good fit to work together, we can take a look at my TBI Nutrition Program.
Best in brain health,