Baycrest

BrainMatters SPRING|SUMMER 2020 23 THE NUTRITIONAL FACTS What's in it for you? The goal of nutrition intervention for older adults is to maintain good health and well-being, and to reduce the risk of chronic and debilitating diseases. Aging successfully begins early in life by encouraging individuals to eat healthily, exercise and care for themselves. A healthy diet is composed of foods low in fat, cholesterol and sodium, and high in fibre. Emphasis should be placed on protein sources other than red meat, whole grains, fresh fruits and vegetables. This recipe contains all recommended food groups for heart and brain health. Grains: Quinoa Grains are an essential food group for the brain and are rich in carbohydrates, which our brains use for energy. Quinoa is an alternative plant food that is also suitable for gluten-restricted diets. Quinoa is an excellent source of fibre, B-vitamins and iron. Note: Diets that include foods high in vitamin C, such as citrus juice and fruit, help your body absorb more iron. This recipe includes lemon juice, dark leafy greens and mangoes, all excellent sources of vitamin C. Protein & Dairy: Walnuts and Goat Cheese Walnuts provide more alpha-linolenic acid (ALA), a source of omega-3 fatty acid, than any other nut. Research shows that ALA may provide protection for the brain against stroke and may reduce the risk of dementia. Omega-3 fats keep your immune system healthy and may help lower the risk of heart disease. Other important nutrients these two foods provide are calcium and potassium. Vegetables: Spinach and Kale Kale is a long, curly-leafed member of the cabbage family. Spinach and kale are two nutrient-dense foods, meaning they are low in calories and high in nutrients. They provide excellent sources of folate, vitamins A, C and K, potassium, calcium, iron and fibre. If your doctor has prescribed Coumadin (aka warfarin) to "thin" your blood and protect you against clots, you need to watch how much vitamin K you get from food and dietary supplements. Coumadin interferes with vitamin K, so keep your intake of foods containing vitamin K consistent. Fruits: Mango and Avocado Mangoes are an excellent source of vitamin C and fibre. Avocados are rich in fibre, vitamin E, folic acid and heart-healthy fats like omega-3. Fats: Avocado and Olive Oil Fat is important for our overall health. Not all fats are created equal. Some fats are important to keep our heart healthy, while others should be limited. Monounsaturated fat is a healthy fat, found in olive and canola oils, avocados and nuts. Additionally, avocados are an excellent source of vitamins B, C and E, and potassium. For more articles like this visit baycrestfoundation.org/brainmatters. Content developed in consultation with Iris Weinberg, a registered dietitian at Baycrest.

• Cover