Focus on nutrition


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Eat a healthy diet for a healthy body and mind.

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Focus on nutrition

  1. 1. Focus on Nutrition<br />Foods for brain and body health<br />
  2. 2. General nutrition tips*<br />Do NOT skip meals<br />High-fiber is best<br />Lean meat/protein<br />3 servings Vitamin-D milk products (low fat)<br />Foods fortified with Vitamin B12<br />Snack on nutrient rich foods<br />Drink lots of water/water based fluids<br />*<br />
  3. 3. Choosing the right foods<br />Eat many colors & types of food<br />Make sure half of grains are whole<br />Only small amounts of solid fats, oils & sugars<br />
  4. 4. Your Daily Diet<br />Fruit: 1 ½ to 2 cups<br />Vegetables: 2 to 3 ½ cups<br />Grains: 5 – 10 oz.<br />Meat/beans: 5 to 7 oz.<br />Milk: 3 cups fat free/low fat<br />
  5. 5. Water, Water, Water*<br />* Or juice, milk, soup, or anything without too much sugar or sodium. <br />
  6. 6. Fiber Facts<br />Found in plant foods <br />Can help prevent stomach & intestinal problems<br />Can lower cholesterol and blood sugar<br />To add to diet, start slowly to avoid gas<br />To add more: Beans & lentils, leave on skin, whole fruits over juice, whole grains<br />
  7. 7. Salt or no salt?<br />Over 50: 2/3 of a teaspoon per day!<br />Sodium is found in soups, processed foods, and more. Check labels!<br />Spices, herbs & lemon juice can flavor without sodium<br />
  8. 8. Fats can make you fat…<br />Small amount of fat is necessary for energy and for vitamins<br />High fat can result in health problems and obesity<br />Decrease fat in what you eat, and in how you cook<br />
  9. 9. My Pyramid for Older Adults<br />
  10. 10. Foods to fight Alzheimer’s?<br />Study of 2,148 people aged 65 & older <br />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<br />End of study, 253 had developed Alzheimer’s.<br />One particular dietary pattern associated with LOW risk of Alzheimer’s:<br />Low amounts of high fat dairy products, red meat, organ meat & butter<br />Higher amounts of salad dressing, nuts, fish, poultry, tomatoes, fruits, cruciferous and dark/green vegetables<br />
  11. 11. Sources of vitamin B12*<br />Milk & Milk products<br />Many ready to eat breakfast cereals<br />Lean meats, poultry, fish, beans, eggs & nuts<br />
  12. 12. Yes to Antioxidants<br />Antioxidants contain vitamins C, E, and beta carotene<br />Can reduce oxidative damage to cells (which can contribute to aging & cognitive decline)<br />Mixed results in humans, but animal studies promising<br />Fruits: prunes, raisins, blueberries, strawberries, oranges, grapes<br />Vegetables: kale, spinach, brussels sprouts, alfalfa sprouts, broccoli, beats, red bell peppers, onions, corn, eggplant<br />
  13. 13. Yes to multivitamins<br />More is not better!<br />(Some, like vitamin E, can be TOXIC in large quantities)<br />Vitamins and herbal supplements can react with medicines…Ask your doctor<br />
  14. 14. For more information: <br />