Eat Smart! Be Smart!

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Eat Smart! Be Smart!

• A Recipe for Keeping Your Brain In Shape

Original written by Jodi Stotts, MS Mary Meck
Higgins, PhD, RD, LD Valentina Remig, PhD, RD,
LD, FADA
Department of Human Nutrition, Revised 2011 by
MMH
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A Recipe for Keeping Your Brain in Shape
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A Recipe for Keeping Your Brain in ShapeDietary
Ingredients

• Follow the Dietary Guidelines for Americans
• Drink plenty of liquids
• Eat plenty of colorful fruits and vegetables, and
  more whole grains
• Reduce calories from saturated fats
• Supplement with vitamin B-12

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Step 1 Follow the Dietary Guidelines for
Americans
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The Two Main Tips in the 2010 Dietary Guidelines

• Focus on eating nutrient-rich foods and beverages
• Achieve, and sustain, a healthy body weight over
  time

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Let MyPyramid Guide Your Choices for a
Well-Balanced Diet
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Let MyPyramid Guide Your Choices for a
Well-Balanced Diet
Variety Balance Moderation
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Activity Time!
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Fruits Fruits Vegetables Vegetables
Apples Oranges Bananas Grapes Cantaloupe Nectarines Kiwi Watermelon Pineapple Tangerines Strawberries Plums Grapefruit Cherries Carrots Lettuce Celery Broccoli Potatoes Leeks Onions Squash Spinach Radishes Beets Green beans Cabbage Cauliflower Zucchini Asparagus Bell peppers Bok choy Collard greens Avocados Tomatoes
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Step 2Drink Plenty of Fluids

• Water
• 100 fruit juices
• Vegetable juices
• High-water solid foods

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Step 3Eat Plenty of Colorful Fruits and
Vegetables. and More Whole Grains

• Good sources of brain-boosting vitamins and
  antioxidants
• 1 1/2 to 3 1/2 cups fruits daily
• 2 to 4 cups vegetables daily
• 3 ounces whole grains daily

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Step 4 Reduce Calories from Saturated Fats

• Avoid trans fats and eat less saturated fats
• Eat less bakery products, fried food, fatty
  meats, poultry skin, tropical oils, hydrogenated
  oils, high-fat dairy products
• Choose seafood in place of some meat and poultry

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Omega-3 Fat

• Functions
• Improves mood
• Prevents / relieves depression
• Prevents / treats heart disease and some cancers
• Relieves symptoms of rheumatoid arthritis and
  inflammatory conditions

• Food sources
• Cold-water fish salmon, tuna, halibut, trout,
  mackerel, sole
• Canola / soybean oil
• Walnuts
• Wheat germ
• Flax seed meal
• Green leafy veggies

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Step 5Supplement with Vitamin B12

• Vitamin B12 helps with memory, controlling
  homocysteine levels, and preventing Alzheimers
  disease
• Food sources meat, eggs, dairy products
• Absorption of vitamin B12 decreases with age

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A Recipe for Keeping Your Brain in Shape

• Follow the Dietary Guidelines for Americans
• Drink plenty of liquids
• Eat plenty of colorful fruits and vegetables, and
  more whole grains
• Reduce calories from saturated fats
• Supplement with vitamin B-12

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Consider Other Healthy Choices

• Stay physically active
• Be a lifelong learner
• Be socially engaged
• Use medicines safely
• Seek treatment for pain
• Manage health conditions
• Strive for satisfying sleep
• Relieve stress
• Seek professional help, if needed

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Be healthy physically, mentally, and
emotionally!
Eat Smart! Be Smart!