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4 BrainMatters FALL/WINTER 2017 Which foods help the brain? An evidence-based approach to healthy eating for the aging brain T he Canadian Brain Health Food Guide is a new easy-to-read food guide. It was co-authored by Dr. Carol Greenwood, senior scientist at Baycrest's Rotman Research Institute (RRI), and Dr. Matthew Parrott, a former RRI post-doctoral fellow, in collaboration with nutritionists involved with the Canadian Consortium on Neurodegeneration in Aging (CCNA). Designed to help adults preserve their thinking and memory skills as they age, the food guide emphasizes balance, moderation and variety, focusing on an overall pattern of healthy eating for brain health. With a nutritious assortment of vegetables, fruit, whole grains, beans, fish, nuts and low-fat dairy products, the Brain Health Food Guide offers the same eating plan that's recommended to prevent or treat heart disease, diabetes, high cholesterol, high blood pressure and other conditions. Download your copy of the free Brain Health Food Guide today by visiting: baycrest.org/CBHFG Foods to include Servings Serving Size Vegetables Total 5 or more times a day Of this, be sure to include: Raw Leafy Greens (e.g. lettuce, spinach, kale) 1 time a day Cruciferous Vegetables (e.g. broccoli, kale, cabbage, bok choy) 3 times a week Fruit Total 4 or more times a day Of this, be sure to include: Berries (fresh or frozen) 3 times a week Unsalted Nuts or All-natural Nut Butters Total 1 time a day Of this, be sure to include: Walnuts 4 or more times a week Beans or Legumes (e.g chickpeas, kidney beans, lentils, navy beans) 2 or more times a week Fish or Seafood Total (not battered or fried) 3 times a week Of this, be sure to include: Fatty fish (e.g salmon, trout, sardines) 1 or more times a week • Choose whole grains (e.g. oats, brown rice, brown pasta, 100% whole wheat or whole grain breads, quinoa, bulgur, barley, whole grain pasta) instead of refined grains (e.g. white rice, white pasta, white bread) • Use low-fat milk (skim or 1%), yogurt (0-2%), and cheese (about 22%) • Use extra-virgin olive oil as your main culinary oil for cooking, salad dressings, and added to bread and foods 1. Smith PJ, Blumenthal, JA, Babyak MA, et al. Effects of the dietary approaches to stop hypertension diet, exercise, and caloric restriction on neurocognition in overweight adults with high blood pressure. Hypertension. 2010:55:1331-1338. 2. Valls-Pedret C,Sala-Vila A,Serra-Mir, et al. Mediterranean diet and age-related cognitive decline: a randomized trial. JAMA Internal Medicine.2015:175(7):1094-1103. 3. Singh B, Parasaik AK, Mielke MM, et al. Association of Mediterranean diet with mild cognitive impairment and Alzheimer's disease: a systematic review and meta-analysis. J Alzheimers Dis. 2014; 39:271-282. 1/2 cup (except 1 cup for Raw Leafy Greens) 1 medium fruit or 1/2 cup 1/4 cup nuts or 2 tbsp nut butter 1/2 cup 3-4 oz

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