Eat a healthy diet for a healthy body and mind.

1. Focus on Nutrition Foods for brain and body health

2. 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

3. 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

4. Your Daily Diet Fruit: 1 ½ to 2 cups Vegetables: 2 to 3 ½ cups Grains: 5 – 10 oz. Meat/beans: 5 to 7 oz. Milk: 3 cups fat free/low fat

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

6. 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

7. 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

8. 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

9. My Pyramid for Older Adults

10. 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

11. Sources of vitamin B12* Milk & Milk products Many ready to eat breakfast cereals Lean meats, poultry, fish, beans, eggs & nuts

12. 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

13. 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

14. 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