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Session 6 - Make Healthy Food Choices

Part 5 - Tips for Making Healthy Food Choices

  • Enjoy a variety of foods in many different colours.
    • Blue and purple fruits and vegetables tend to be packed with anti-oxidants. Blackberries, blueberries, purple cabbage and plums are all great food choices.
    • Go green every day with fruits and vegetables that are good for your brain and also benefit bones, teeth and vision. Green options include avocados, broccoli, celery, cucumbers, peas, spinach, pears, honeydew melon and many more.
    • Choose white, tan and brown fruits and vegetables such as bananas, cauliflower, potatoes, turnips, onions and garlic.
    • Add orange and yellow fruits and vegetables such as grapefruit, cantaloupe, butternut squash, peaches, papaya, oranges, sweet potatoes, yellow peppers and lemons to your plate.
    • Reach for reds every day. Beets, raspberries, red grapes, radishes, tomatoes, red peppers, watermelon, rhubarb, pomegranates and cherries are just a few excellent red choices.
  • Eat high fibre breads, cereals and grains and low-fat animal proteins. Include foods rich in omega-3 oils such as cold-water fish (e.g. trout, salmon) and walnuts.
  • Add flavour to dishes by adding herbs, spices, nuts and olives. You don't have to give up flavour to follow a healthy diet.
  • Maintain a healthy weight by choosing appropriate portion sizes, eating healthy snacks, and drinking plenty of water.
  • Plan meals in advance so that you don't leave healthy eating to chance.
  • When it comes to food and brain health, set reasonable goals and be patient. By following basic healthy eating guidelines, your brain fitness has the potential to improve.

Additional Reading

Eat well. Live well. Canada's Food Guide

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Other Sessions in Brain Health - Education Series

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  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8