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BrainMatters FALL|WINTER 2020 21 THE NUTRITIONAL FACTS WHAT'S IN IT FOR YOU? This recipe certainly meets the requirements of a nutritionally dense meal packed with beneficial body, heart and brain health nutrients. The ingredients found in this recipe support and maintain your health and overall well-being. Macronutrients are nutrients such as proteins, carbohydrates and lipids (fats) that our body needs in large amounts. These nutrients provide us with energy (calories) and support all our bodily functions. In general, as we age, there is a decline in energy requirements, while there is an increased need for certain nutrients in the body. This makes preparing nutrient-dense meals even more critical for older adults to maintain physical, cognitive, bone, eye, metabolic and immune health. Protein is one example of a nutrient that older adults require more of, as the body is less efficient in absorbing and utilizing it. Let's look at the ingredients in this recipe that provide excellent sources of macronutrients: feta cheese, black rice, acorn squash and pistachio nuts. Another key macronutrient is fibre. Eating more fibre helps the body maintain intestinal health, helps diabetes management and protects against heart disease and cancer. There are two types of fibre — insoluble and soluble. Most foods have a combination of both. Soluble fibre lowers cholesterol and helps you digest foods more slowly, which controls blood glucose levels. Insoluble fibre helps prevent or relieve constipation. In this recipe, acorn squash, black rice, pistachio nuts and pomegranate seeds are excellent sources of both soluble and insoluble fibre. Micronutrients refer to vitamins and minerals. These nutrients are also vital for our well-being and for disease prevention. Many older adults are not getting enough of these essential nutrients. This recipe is packed with key vitamins and minerals: Vitamin A (found in acorn squash) helps maintain healthy teeth, skeletal tissue and skin. It is also known to promote good eyesight. Vitamin B6 (found in acorn squash and pistachio nuts) plays a role in several bodily functions, including supporting cognitive health. Vitamin C (found in acorn squash, pomegranate seeds and lemon juice) is needed for the growth and repair of tissues, and is known for supporting a healthy immune system. Calcium, magnesium, manganese, phosphorous and potassium (found in feta cheese, acorn squash, pistachio nuts and black rice) are also very important in supporting nerve, muscle and immune health. Folate, or Vitamin B9 (found in acorn squash), plays a role in cell development and formation. Iron (found in black rice) is essential for blood production and transferring oxygen to bodily tissues. Antioxidants are substances that protect our cells from free radicals (damaging compounds that cause harm if levels are too high in the body). This recipe includes pomegranate seeds, parsley and mint, which are all rich in antioxidants. Enjoy this well-balanced, healthy recipe! To receive more articles like this subscribe to our email list for news and information and expert resources. Visit baycrest.org/signup Content developed in consultation with Iris Weinberg, a registered dietitian at Baycrest.

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