Nutrition

What you eat affects every aspect of your health. If you eat well, you have a healthier heart, body and mind. Your diet is like the foundation of all the things you can do to protect your brain health.

There’s no magic diet plan that prevents dementia, but good nutrition helps prevent conditions like:

high blood pressure
high cholesterol
type 2 diabetes
obesity
heart disease.

All of which are linked to a higher risk of developing dementia.

What you can do

Aim for variety

Try to eat something from each of the five food groups whenever you can. These include:

grains and cereals (preferably wholegrains) like bread, pasta, rice, quinoa, and polenta
vegetables, legumes and beans, in a variety of colours
fruit
dairy products (preferably low-fat) or dairy alternatives like oat, almond or soy
lean meats, poultry, fish, eggs, tofu, nuts and seeds.

Monitor fat intake

Not all fats are bad. Some fats, like those in olive oil, nuts, avocado and oily fish, contain essential nutrients.

However, saturated and trans fats aren’t good for you and should be limited. Foods high in unhealthy fats include:

butter and cream
full-fat dairy products
fatty and processed meats
palm oil and coconut oil
biscuits, cakes and pastries
deep-fried foods.

Watch your salt intake

Use salt sparingly when cooking or eating to help control your blood pressure. Avoid salty foods, such as frozen meals, fast food and processed or packaged foods.

Watch for hidden sugar

Be careful of foods with added sugar, such as desserts, soft drinks and foods marketed as low-fat. Check the sugar content on the label.

Drink water

Increase your daily water intake by carrying a water bottle with you or pouring a glass of water with each meal.

Weight and dementia

There’s no direct link between weight and dementia. However, obesity increases your risk of developing health conditions that are linked to a higher risk of developing dementia.

If you want to keep your weight in a healthy range: