GO FOR A BRAIN HEALTHY DIET!

According to the most current research, a brain-healthy diet is one that reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol. Like the heart, the brain needs the right balance of nutrients, including protein and sugar, to function well. A brain-healthy diet is most effective when combined with physical and mental activity and social interaction.
Increase your intake of protective foods. Current research suggests that certain foods may reduce the risk of heart disease and stroke, and appear to protect brain cells.
In general, dark-skinned fruits and vegetables have the highest levels of naturally occurring antioxidant levels. Such vegetables include: kale, spinach, Brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant. Fruits with high antioxidant levels include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries.
-Cold water fish contain beneficial omega-3 fatty acids: halibut, mackerel, salmon, trout and tuna.
-Some nuts can be a useful part of your diet; almonds, pecans and walnuts are a good source of vitamin E, an antioxidant.






Diabetes and Meals

Eating well is one of life’s greatest pleasures. Fortunately, having diabetes does not prevent you from enjoying a wide variety of foods. People with diabetes have the same nutritional needs as anyone else. Learn to eat well-balanced meals in the correct amounts, stay fit, and take your prescribed medications, and you can thrive with diabetes

To help manage your diabetes, your meals need to be:
-Regular and spread evenly throughout the day
-Lower in fat, particularly saturated fat
-Based on high fiber carbohydrate foods such as wholegrain breads and cereals, beans, lentils, vegetables and fruits.

Matching the amount of food you eat with the amount you burn up each day is important. Not putting too much fuel in your body (keeping food intake to moderate serves) is vital to getting the right balance.
Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight.