Page 33 - Seniors Toady - September Issue 2020

8 MIND
The MIND diet is a combination of
Mediterranean and DASH diets. It mainly
focuses on foods that enrich brain health.
This diet is rich in antioxidants that reduces
oxidative stress – an imbalance between
production of free radical that can cause cell
damage in the brain. This diet comprises
of green vegetables, berries, nuts, olive oil,
whole grains, fish and beans. Its health
benefits include prevention of cognitive
decline and lowered risk of Alzheimer’s.

9 Volumetric
The volumetric diet focuses on the strategy
to eat foods that provide most amount of
nutrition for theleast number of calories.
It is categorised into groups ranging from
least energy-density to most energy-density
foods.
Group one – vegetables, broth, non-fat
milk, non-starchy fruits
Group two – starchy fruits, veggies, low-fat
meat, legumes
Group three – cheese, fries, salad dressing,
cakes
Group four – butter, oil, chips, cookies,
nuts
It is simple to follow this diet as it has low
restrictions and can prevent on-and-off
dieting patterns. You can eat as much as
you like from groups one and two whereas
you need to practice portion control for
group three. For group four, try your best to
minimise your intake. The best part about
this diet is that nothing is completely off-
limits.

NOTE: Any diet changes implemented to
your eating habits should be done under the
supervision of a nutritionist who will look
into all health parameters.

SENIORS TODAY | ISSUE #15 | SEPTEMBER 2020 33