5 tips for smart eating

Writer: Jody Gifford

In early 2023, Dr. Yogesh Shah, chief medical officer at Broadlawns Medical Center, contacted chef John Andres with an idea. Research had shown a correlation between diet and brain health, and he wanted to spread the word.

Shah and Andres, who directs Des Moines Area Community College’s Iowa Culinary Institute, collaborated to create the “Brain Food Lunch and Learn” event that emphasized healthy eating to boost brain health. There were tips on eating smarter, with a lunch that included leafy greens, berries, fatty fish, nuts, grains and other beneficial foods.

With that in mind, Andres offered a few tips to eat healthier in the new year, whether to boost brain health or feel better overall.

1. Eat more fruits, vegetables and natural foods that give your body the nutrition it needs to function at its peak. “The more leafy greens you can get into your diet, the better.”

2. Planning can be fun. Plan meals for the week or buy premade meals from a local business. And focus on fresh foods. “Chefs love to cross-utilize ingredients. If I buy a larger container of celery, it becomes a challenge: How many different dishes can I use celery in throughout the week?”

3. Portion sizes are important, especially when dining out. “As a society, we’ve learned that dining out is ‘splurging,’ so if you do eat out, you need to choose restaurants where you can get a variety of different and healthier foods.”

4. Snacking can be healthy. Fruits, nuts and seeds are all good snacks. Peanut butter can be a good thing in moderation. There are different nut-butter alternatives out there, too. “Switch it up so you don’t fall back on something that satisfies but has no nutritional value.”

5. Consider a filler before a meal. “My dad has to have his ‘rabbit food’ before every meal. He’ll eat a plate or a small container of cauliflower, broccoli, snap peas, cherry tomatoes, carrots or whatever may be available. It helps to curb his appetite so he’s able to control his portions.”

Andres’ best piece of advice? “Everything in moderation.”