Eating for a Calm Brain

You cannot supplement your way out of a diet of ultra-processed food. Nutrition is one of the most underused psychiatric tools we have, and the basics are simpler than the internet wants you to believe.

The Five Foundations

1. Protein at every meal — 25–35g, especially at breakfast.

2. Color and fiber — half your plate plants, most meals.

3. Healthy fats — olive oil, avocado, nuts, eggs, fatty fish.

4. Hydration — water before coffee, throughout the day.

5. Less of the things that hurt — sugar, ultra-processed snacks, alcohol, seed-oil-fried food.

You do not have to be perfect. You have to be consistent.

Respectfully, Beth Makar, RN, Dual-MSN, PMHNP-BC · Integrative Mind Body Psychiatry · integrativemindbodypsychiatry.com