A MIND-STYLE DIET HAS BEEN ASSOCIATED
WITH A SLOWER RATE OF COGNITIVE DECLINE
- THE EQUIVALENT OF BEING SEVEN
AND A HALF YEARS YOUNGER
diet was associated with a slower
rate of cognitive decline – the
equivalent of being seven and a
half years younger in age. Those
with the highest diet scores were
also shown to be 53% less likely
to develop Alzheimer’s disease
than those with the lowest scores.
Researchers says this is likely
to be because the diet lowers
inflammation and oxidative stress, which
both play big roles in the development
and progression of Alzheimer’s.WHAT’S ON THE MENU?
■ Green leafy vegetables At least
six servings a week, along with at
least 5-a-day of other vegetables.■ Berries At leasttwicea week.
■ Nuts At least fivetimesa week.
■ Olive oil as yourprimarycookingoil.
■ Wholegrains atleastthreetimesa day.
■ Fish at least oncea week.
■ Beans and pulseswithmorethanthree
meals a week.
■ Chicken or turkey(notfried)attwo
meals a week.
■ Wine An optionalglasseachday.WHAT’S LIMITED
The diet recommendshavinglessthan
one serving a weekofredmeat,cheese,
fried or fast food,andpastriesandsweets.
You should also limityourselftolessthan
1tbsp butter a day.WHAT A TYPICALDAY’S
MENU PLAN COULDLOOKLIKE
Breakfast 2 sliceswholegraintoastwith
80g grilled mushroomsand3goliveoil.
Snack 30g handfulsunflowerseedsand
an 80g tub of berries.
Lunch Salad madewith80gfreshspinach
with 130g mackereland80gslicedmango,
plus 1tsp french dressing.
Snack1 wholegraintoastedpitta
with50gredpepperhummus.
DinnerStirfrymadewith70g
cookedturkeyand300gbroccoli
servedwith60gbrownrice,
followedbya 200gbakedapple
with30g2%fatgreekyogurt.
To t a l1,840kcal;17mgvitaminE
(140%oftherecommendeddaily
amount)and131mgvitaminCWILLTHISDIETSUITYOU?
TheMINDdietcanbeassociated
with weight loss,soif you’restruggling
to maintain yourbodyweight,it maynot
be ideal. Always seekprofessionaldietary
advice to ensure adequatecalorieintakesare
maintained. If you’renotalreadyfollowing
the main elementsofthisdiet,aimtoswitch
gradually from refinedfoods,soyourgutcan
become accustomedtothisstyleofeating.G O E AT
Forrecipes
tohelpyou
staymentally
sharp,see
p61–p633
SUPER DIETS