Focus on NutritionFoods for brain and body health

General nutrition tips*

• Do NOT skip meals• High-fiber is best• Lean meat/protein• 3 servings Vitamin-D milk

products (low fat)• Foods fortified with Vitamin B12• Snack on nutrient rich foods• Drink lots of water/water based

fluids *www.healthierus.gov/dietaryguidelines

Choosing the right foods

• Eat many colors & types of food• Make sure half of grains are

whole• Only small amounts of solid fats,

oils & sugars

Your Daily Diet

Fruit: 1 ½ to 2 cupsGrains: 5 – 10 oz.

Vegetables: 2 to 3 ½ cups

Meat/beans: 5 to 7 oz. Milk: 3 cups fat free/low fat

Water, Water, Water*

* Or juice, milk, soup, or anything without too much sugar or sodium.

Fiber Facts

• Found in plant foods • Can help prevent stomach &

intestinal problems• Can lower cholesterol and blood

sugar• To add to diet, start slowly to

avoid gas• To add more: Beans & lentils,

leave on skin, whole fruits over juice, whole grains

Salt or no salt?

• Over 50: 2/3 of a teaspoon per day!

• Sodium is found in soups, processed foods, and more. Check labels!

• Spices, herbs & lemon juice can flavor without sodium

Fats can make you fat…

• Small amount of fat is necessary for energy and for vitamins

• High fat can result in health problems and obesity

• Decrease fat in what you eat, and in how you cook

My Pyramid for Older Adults

Foods to fight Alzheimer’s?

• Study of 2,148 people aged 65 & older • Researched dietary intake for 7 nutrients shown in

previous studies to be associated with dementia risk (saturated fats, monosaturated fats, omega-3 fatty acids, omega-6 fatty acids, vitamin E, vitamin B12 and folate

• End of study, 253 had developed Alzheimer’s.• One particular dietary pattern associated with LOW

risk of Alzheimer’s:– Low amounts of high fat dairy products, red meat, organ meat

& butter– Higher amounts of salad dressing, nuts, fish, poultry,

tomatoes, fruits, cruciferous and dark/green vegetables

Sources of vitamin B12*

• Milk & Milk products• Many ready to eat breakfast

cereals• Lean meats, poultry, fish, beans,

eggs & nuts

Yes to Antioxidants

• Antioxidants contain vitamins C, E, and beta carotene

• Can reduce oxidative damage to cells (which can contribute to aging & cognitive decline)

• Mixed results in humans, but animal studies promising

• Fruits: prunes, raisins, blueberries, strawberries, oranges, grapes

• Vegetables: kale, spinach, brussels sprouts, alfalfa sprouts, broccoli, beats, red bell peppers, onions, corn, eggplant

Yes to multivitamins

• More is not better!• (Some, like vitamin E, can be

TOXIC in large quantities)• Vitamins and herbal

supplements can react with medicines…Ask your doctor

For more information:

http://www.mypyramidtracker.gov/default.htmhttp://health.gov/dietaryguidelines/http://snap.nal.usda.gov/ http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm