Gradual memory loss and decreased brain function are major concerns in aging adults. Nutrition plays a key role in brain health and has been studied extensively in the research community. The Mediterranean Diet has been shown to have a positive impact on cognitive function, memory and alertness. This diet is rich in monounsaturated fats and consists of mostly plant-based foods with minimal processing.
The Academy of Nutrition and Dietetics has outlined the basics to eating a Mediterranean Diet:
- Large amounts of fruits and vegetables every day
- Healthy fats such as olive oil and canola oil
- Replace salt with herbs and spices
- Small portions of red meat
- At least twice a week, consume fish or shellfish
- Small portions of nuts
- Red wine, in moderation, if appropriate
- Be physically active and enjoy meals with friends and family
To learn more about nutrition for older adults, visit Healthy Aging at the Academy of Nutrition and Dietetics.
Sources
- How Many Calories Do Older Adults Need? Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/Public/content.aspx?id=6840. Reviewed December 2012. Accessed February 21, 2014.
- Memory Boosting Foods. Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/Public/content.aspx?id=6442477741. Reviewed August 2013. Accessed February 21, 2014.
- Nutrition to Keep You Healthy. Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/Public/content.aspx?id=6442469861. Accessed February 21, 2014.
- Vitamin B12: Dietary Supplement Fact Sheet. National Institute of Health, 2014. http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h3. Reviewed June 24, 2011. Accessed February 21, 2014.
- What Foods are Included in the Mediterranean Diet? Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/Public/content.aspx?id=6442451257. Accessed February 21, 2014.
