As the school year begins and our lives fall into a more structured routine, packing a healthy lunch becomes a top priority for both kids and adults. It’s crucial to remember that our nervous system and brain thrive on proper nutrition, specifically whole foods, B vitamins, and healthy fats. If you or your child struggle with energy, mood, or memory issues, consider these healthy lunch tips to optimize brain function.

Say No to Refined Sugar

Avoid refined sugar, genetically modified grains, low-quality dairy products, and highly processed foods like poor-quality lunch meat. These foods can have detrimental effects on your health, leading to brain fog, fatigue, and inflammation. Instead of store-bought bread, opt for healthier alternatives like Bob’s Red Mill flours or lettuce wraps. Swap processed lunch meats for high-quality, locally sourced meats that are cooked and sliced thinly for a nutritious lunch option. Ask your practitioner for recommendations on local markets and farms.

Focus on Functional Foods

Include vegetables like celery, sliced peppers, or carrots in your lunch to enhance focus and memory. These veggies contain Luteolin, a compound known for reducing inflammation and improving memory.

Don’t Forget B Vitamins

Ensure your lunch provides adequate B vitamins for optimal brain function. Incorporate steamed broccoli, cauliflower, eggs, and healthy meats into your meals. These foods are rich in Choline, which supports brain development, cognitive function, and learning and memory. Eggs, beef, and fish are also excellent sources of B12, known for its memory-enhancing properties.

Good Fat Bars

Consider adding Dr. Schmidt’s Good Fat Bars to your lunch. These bars nourish your nervous system, hormones, joints, and cells. They provide efficient fuel without the inflammatory or disease-causing effects of sugar and carbs. Good Fat Bars keep you satisfied and energized for hours, boosting brain power, focus, patience, and happiness. You can find them at the Healing Shoppe or online at

Nuts and Seeds

Include finger fruits like blueberries in your lunch. Blueberries are packed with antioxidants and phytochemicals that improve learning, thinking, and memory. For a crunchy and nutritious snack, add almonds, walnuts, or pumpkin seeds rich in Omega-3 fatty acids, which support brain health and memory.

Prioritize Sleep

Don’t overlook the importance of quality sleep. A clear mind, energy, and a positive mood are impossible without sufficient rest. Make sure everyone in your household gets the recommended number of sleep hours each night. Infants should aim for 16 hours, teenagers for 9 hours, and adults for 7 to 8 hours of sleep.

Vitamin D

Lastly, as we transition into fall, consider the role of vitamin D in brain health and stress management. Check with your practitioner to ensure you’re getting adequate vitamin D or if you should supplement during the winter months. Vitamin D supports a robust immune system, making it especially beneficial during the back-to-school season.

Remember, packing a healthy lunch goes beyond satisfying hunger—it fuels your body and brain. By making mindful choices and prioritizing nutrition, you can optimize your cognitive function and overall well-being. Start incorporating these tips into your lunch routine today and reap the benefits of a well-nourished body and mind.