Baycrest

BrainMatters FALL/WINTER 2017 5 Simple diet changes have a powerful effect on brain health T he Canadian Brain Health Food Guide is for adults who want to retain cognitive function and brain health as they age. The guide is based on studies of adults 50 years of age and older who changed their diet and found these benefits: • After four months of eating well, they performed as if they were nine years younger on tests of reading and writing speed 1 • After four years of eating well, they did not experience any memory loss 2 Dietary patterns similar to the Brain Health Food Guide are associated with: • 36 per cent lower risk of developing Alzheimer's disease 3 • 27 per cent lower risk of developing mild cognitive impairment or pre-dementia 3 Consult with your health care provider to help you adapt these recommendations to meet your specific needs. Eating for brain health is all about: • Embracing balance, moderation and variety • Focusing on an overall pattern of healthy eating, not one specific "superfood" for brain health • Making sure you eat until you are comfortably full and not stuffed • Enjoying lots of vegetables and fruit • Eating raw leafy vegetables daily, including lettuce, kale and spinach • Eating fish, beans and nuts several times a week • Including healthy fats in the diet, from olive oil, nuts and fish • Limiting red and processed meat • Selecting low-fat dairy products, such as milk and yogurt • Choosing whole grains over refined grains e.g. white bread / • Choose colour. Include colourful fruits and vegetables at each meal • Grill, steam and bake foods instead of deep frying • Stock your kitchen with a variety of dried or canned beans, frozen or canned fish, frozen vegetables and fruits • Add beans or legumes to soups, stews and stir- fries • Snack smart. Reach for nuts, fresh fruit, cut up vegetables and low fat yogurt • Keep hydrated. Drink water or unsweetened beverages

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