Brain Healthy Shopping List
Whenever possible, buy organic, locally grown, unprocessed foods. For meats, try to only buy grass fed, hormone and antibiotic free products.
Note items marked with an " * " are especially healthy and listed on Dr. Amen's "50 Best Brain Foods" list."
Produce
- Acorn squash
- Apples*
- Apricots
- Artichokes
- Asparagus*
- Avocados*
- Bananas*
- Bell peppers (yellow, green, red, orange)*
- Beets*
- Blackberries*
- Blueberries*
- Bok choy*
- Broccoli*
- Brussels sprouts*
- Butternut squash
- Cabbage
- Cantaloupe
- Carrots
- Cauliflower
- Celery
- Cherries*
- Coconut*
- Collard greens
- Corn
- Cranberries
- Cucumbers
- Eggplant
- Goji berries*
- Grapefruit*
- Green beans
- Honeydew
- Jicama
- Kale
- Kiwi*
- Leeks
- Lemons*
- Lettuce
- Limes*
- Mangoes
- Mesclun
- Mushrooms
- Mustard greens
- Nectarines
- Okra
- Onions
- Oranges*
- Papaya
- Parsnips
- Peaches*
- Pears*
- Peas*
- Plums*
- Pomegranates*
- Pumpkin
- Radish
- Raspberries*
- Plums*
- Red grapes*
- Snap peas
- Soybeans*
- Spaghetti squash
- Spinach*
- Strawberries*
- Swiss chard
- Tangerines
- Tomatoes*
- Turnips
- Watercress
- Yams/sweet potatoes*
- Zucchini
Meats & Seafood
- Anchovies
- Beef, lean cuts
- Chicken, ground white meat
- Chicken, skinless*
- Clams
- Crab
- Flounder
- Haddock
- Halibut
- Herring*
- Lamb
- Lobster
- Mackerel
- Oysters
- Salmon, wild*
- Sardines
- Scallops
- Sea bass
- Shrimp
- Snapper
- Swordfish
- Trout
- Tuna*
- Turkey, ground white meat
- Turkey, skinless*
Refrigerated Products
- Cheese, low/nonfat
- Cottage cheese, low/nonfat
- Egg whites, DHA enriched*
- Egg substitutes
- Guacamole
- Hummus
- Salsa
- Tofu
- Yogurt, unsweetened*
Beverages
- Almond milk, unsweetened*
- Coffee (decaf)
- Rice milk, unsweetened
- Soy milk, unsweetened
- Tea, black (decaf)
- Tea, green* (decaf)
- Tea, herbal (decaf)
- Water*
Beans
- Black beans*
- Black-eyed peas
- Fava beans
- Kidney beans
- Pinto beans*
- Garbanzo beans*
- Lentils*
- Lima beans
- Navy beans
- Soybeans (edamame)
- Split peas
- White beans
Breads, Cereals & Grains
- Barley*
- Brown rice
- Bulgur (cracked wheat)
- Oats*
- Quinoa*
- Whole wheat bread
- Whole wheat flour
- Whole wheat tortillas
Nuts & Oils
- Almond butter
- Almonds
- Almonds, raw*
- Coconut oil*
- Cashews
- Flaxseed oil
- Hazelnuts
- Olive oil*
- Olive oil spray
- Pecans
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts*
Spices, Seasonings & Dressings
- Balsamic vinegar
- Balsamic vinaigrette, low-fat/low-sugar
- Basil
- Cinnamon
- Curry/turmeric
- Garlic
- Ginger
- Marinara sauce, low-fat/low-sugar
- Marjoram
- Mustard
- Oregano
- Rosemary
- Saffron
- Sage
- Thyme
Snacks & Health Foods
- Applesauce, unsweetened
- Dark chocolate, low sugar
- Dried veggies, no added oil
- Stevia
Frozen Foods
For more information about Dr. Daniel Amen and his book "The Amen Solution: The Brain Healthy Way to Lose Weight and Keep It Off", click here.