Following these tips can help you maintain a healthy weight, get the nutrients you need, and lower your risk of chronic disease.
Try to eat and drink from these food groups each day: fruits, vegetables, grains, protein, and dairy. Variety is an important part of eating healthfully!
Cut back on foods and beverages that are high in calories and added sugars, sodium, and saturated fats. Shift to healthier options like fresh fruits and vegetables instead.
Instead of high-calorie snacks, such as potato chips, try nutrient-dense snacks, such as carrots.
Instead of fruit products with added sugars, such as fig cookies, try fresh fruit, such as a peach.
Instead of regular cola, try water flavored with fruits or vegetables.
Use a food diary to help you keep track of your total daily calories, carbs, protein, etc., and see if you are making healthy choices. Understand how many calories you need based on your level of daily activity.
Choose a variety of foods that are packed with nutrients and low in calories.
Check the food labels to understand what foods will meet your nutritional needs each day.
Because of the Alzheimer’s Disease and dementia in my family, I have been an avid student of ways to protect myself as I age. Check out my Page – Important facts about your brain (and exercise benefits) for more. Regarding our general physical health I know that diet contributes about 70 percent and exercise 30 percent. It turns out that diet also provides important elements of brain health, too.
Results from four large population-based studies support a connection between good dietary practices and better cognition in old age. Study results were reported at the 2017 Alzheimer’s Association International Conference (AAIC 2017) in London.
A group of U.S. scientists found that, among nearly 6,000 older adults in the Health and Retirement Study, those who consistently followed diets long known to contribute to cardiovascular health were also more likely to maintain strong cognitive function in old age. They found that sticking to the specially designed MIND diet and Mediterranean diet was associated with 30 to 35 percent lower risk of cognitive impairment in healthy older adults. In fact, the investigators discovered that those with healthier diets exhibited meaningful preservation of cognitive function.
The Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets were originally developed or codified to help improve cardiovascular health.
A hybrid of these diets, called the Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet, is gaining attention for its potential positive effects on preserving cognitive function and reducing dementia risk in older individuals. A 2015 study found that individuals adhering to this diet exhibited less cognitive decline as they aged (Morris et al. Alzheimer’s Dement. 2015; 11:1015-22).
Other diet-related studies reported at AAIC 2017 included: