Reducing your risk of dementia

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Healthy eatingThe eatwell plateUse the eatwell plate to help you get the balanceright. It shows how much of what you eat shouldcome from each food group.Fruit andvegetablesBread, rice,potatoes, pastaand other starchyfoodsMeat, fish,eggs, beansand other non-dairysources of proteinFoods and drinkshigh in fat and/or sugarMilk anddairy foodsTry to choose options that are lower in salt, saturatedfats and added sugars.10visit: www.alzheimersresearchuk.org
Healthy eatingFoods like sausages and other processed meats, butter andcakes are high in saturated fat. This can raise cholesterollevels and cause excess weight gain, increasing the riskof heart disease and other health problems linked todementia. Eating too much sugar can also lead to weightgain and increase the risk of type 2 diabetes. Sugary snackssuch as sweets, chocolate, cakes and fizzy drinks should beeaten less often and in small amounts.Some fat in our diet is important, particularly unsaturatedfat found in oily fish, nuts, seeds and avocados. Oily fish,like salmon and sardines, contains omega-3 fatty acids.While these are an important part of our diet, currentevidence does not support the use of omega-3 or otherfood supplements to prevent a decline in memory andthinking skills.Older people may have a smaller appetiteand eat less. It may be harder to maintaina balanced diet with enough importantvitamins and minerals. Contact your GPsurgery if you need advice abouthealthy eating.call: 0300 111 5 111 11
Page 1 and 2: Reducing yourrisk of dementia
Page 3 and 4: IntroductionThis booklet is for any
Page 5 and 6: What is a risk factor?What is a ris
Page 7 and 8: Does dementia run in the family?Doe
Page 9: Smoking and dementiaSmoking and dem
Page 13 and 14: Keeping physically activeKeeping ph
Page 15 and 16: Mental activity and wellbeingin tot
Page 17 and 18: Head injuries and dementiaHead inju
Page 19: Top tips for ahealthy lifestyle:don
Page 22: We are the UK’s leading researchc

Reducing your risk of dementia

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