Summer celebrations, vacations, and cookouts can make healthy eating feel like an afterthought. As we enter National Wellness Month, August is the perfect time to refresh your routine and focus on a part of your health that’s often overlooked: your brain
The foods you eat can do more than fuel your body. Research shows that nutritious eating patterns may help maintain cognitive function, support mental well-being, and reduce the risk of dementia-related conditions. Alongside healthy habits such as regular physical activity, social connection, limiting alcohol, and avoiding tobacco, good nutrition plays an important role in keeping your brain healthy throughout life
MIND Diet:The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or MIND diet, is specifically focused on maintaining brain health as we age. This diet brings together aspects of the Mediterranean diet by encouraging fresh fruits, vegetables, whole grains, and healthy fats while also recommending foods that lower blood pressure as discussed in the DASH diet.2 Together, this mix of nutritious foods can improve and protect our brain health. Below are foods that are recommended in the MIND diet.
Omega-3 Fatty Acids:Research has shown that diets high in omega-3 fats can help minimize cognitive decline. The body cannot make omega-3 fatty acids which means it is essential to get them through our diet. There are three forms of omega-3 fats: DHA, EPA, and ALA. Fatty fish and seafood offer a great source of DHA and EPA which provide the greatest benefits for brain health. To follow the MIND diet, aim for at least one serving of fatty fish each week. ALA-rich foods are found primarily in plant-based options including some vegetables, seeds, and nuts. While these sources provide a lot of good benefits such as improved skin and hair health, only a small portion get converted into DHA and EPA fatty acids.
Dark Leafy Green Vegetables:Green veggies like kale, spinach, and collard greens are full of micronutrients including vitamin K, lutein, and beta-carotene. Studies have shown that these nutrient-dense vegetables may help preserve our cognition. The MIND diet encourages six or more servings of these veggies each week. Enjoy them as a salad base, wilted as an easy side, or added to your favorite dishes!
Olive Oil:This oil is high in monounsaturated fat which promotes improved cardiovascular functioning and anti-inflammatory effects. The MIND diet recommends including two tablespoons of olive oil in meals and snacks daily. Sautéing vegetables, making a vinaigrette, and in place of butter on bread are just a few of the many uses. The next time you’re at Hy-Vee, look for Graza, which offers a wide selection of olive oils as well as mayo and aioli. Many store-bought varieties of these sauces are made with vegetable oil, though Graza includes its delicious olive oil in every product making it a great choice to boost intake.
Berries:The brain is easily damaged by free radicals, which are substances that attack healthy cells.1 Antioxidants neutralize free radicals to prevent this damage. Due to their high content of antioxidants, the MIND diet advises getting two to five servings of berries each week. Blueberries are particularly high in antioxidants and extremely versatile. Consider enjoying fresh or frozen blueberries in your next bowl of oatmeal, favorite smoothie, fresh salad, or simply straight out of the container!
Poultry:While there is an emphasis on plant-based proteins in the MIND diet, lean animal sources certainly fit. The diet recommends at least two servings of poultry without skin each week. Poultry is low in saturated fat and high in B vitamins including B6, B12, and folate which all help to maintain optimal cognitive functioning. Additionally, JENNIE-O Brand 93% lean ground turkey offers a good source of choline, a nutrient crucial for cognitive function, memory, and nervous system health. For your next cookout, consider trying the turkey burger recipe featured below!
If you’re looking for a quick snack to increase poultry intake, Wilde now offers a first-of-its-kind cracker delivering 12 grams of complete protein per serving. The first ingredient in Wilde products is chicken, though you’d never guess that’s what’s inside this savory snack! Choose from Classic or Buffalo Cheddar, Smoked Gouda, and Hot Honey for a flavorful snack. Chomps has also expanded its product line-up to include chicken meat sticks which contain 12 grams of complete protein and only 80 calories. They come in three delicious flavors: Original, Savory Breakfast, and Nashville Hot.
Diet choices truly do have an impressive potential to improve our brain health. Consider adding a serving or two of these nutritious diet staples to your meal routine throughout National Wellness Month and beyond. If you are looking for more information on the MIND diet or how to incorporate these foods into your weekly menus, reach out to your local Hy-Vee registered dietitian who can help you create a plan that works for you. Schedule a complimentary Discovery Session today by contacting our Discovery Call Center at nutritionservices@hy-vee.com or (515) 695-3121.
Tomato Garlic Pesto Turkey Burgers
These flavorful turkey burgers are quick to put together and sure to impress. Top with a drizzle of Graza garlic aioli for an extra burst of flavor!
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All you need
• 1 tbsp sun dried tomato vinaigrette
• 2 tsp pesto mix
• 1 lb JENNIE-O Brand 93% lean ground turkey
• 4 Hy-Vee whole-wheat hamburger buns
• 4 slices of Hy-Vee mozzarella
•4 slices of tomato
• 4 lettuce leaves
Graza garlic aioli
All you do
1. In a large bowl, combine dry pesto mix and vinaigrette. Add ground turkey and mix well. Let stand 5 minutes. Form into 4 patties
2. Pan-fry or grill for 10 minutes or until internal temperature reaches 165 degrees, turning once
3. Place a patty on each bun with mozzarella, tomato, lettuce, and a drizzle of Graza garlic aioli
Recipe adapted from: https://www.hy-vee.com/discover/recipes/tomato-garlic-pesto-turkey-burgers
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