11-2018 Brain Health Table Tents

Trifold table tent: Fold at the three dotted lines and trim the top. Tape side edges together and place on tables.

Avocados: Avocados: Avocados:

It’s a Fruit The Benefits The Prefect Pick

The line between fruit and vegetable doesn't Avocados have risen in popularity in If you are like me, you aren't the seem as clear cut as it use to be. Did you know recent years due to their nutrient dense profile. best at picking out good produce. Thankfully, that avocados are a fruit? If not, that’s okay, I They have nearly 20 vitamins, minerals, and there are tricks to picking out the perfect didn't until a few years ago. In places outside of phytonutrients! Two specific phytonutrients avocado. It is best to purchase avocados unripe the United States they treat avocado more like found in avocados, that can not be made by the and very firm. This firmness helps protect the a fruit than we do. They incorporate them into body, help reduce risk of cataracts and macular avocado during transport. It is also important to make sure the stem is intact. This restricts oxygen

smoothies, fruit salads, and even milkshakes. degeneration. Avocados are also known for foldto a make triangle table top tent. - The fattiness of avocados helps to make thick their heart-health properties because they are from getting into the avocado and producing unwanted discoloration and softening of the and rich textures in smoothies. It can be used in composed of plant sterols that compete with flesh. If you are also like me and buy too many sandwich spreads, salads, dressings, and more! cholesterol. Additional research shows that avocados; you can slow down ripening by placing avocados may reduce markers of inflammation! them in the fridge. Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge: Use half an avocado Try using an Adding avocado to a Try to eat two If you have over ripe Try a new recipe in a smoothie for avocado in a new burger is a simple servings of avocados, throw them with avocados! extra creaminess and in the freezer to use in way or recipe. way to add a new avocados this added nutrients! flavor to a classic! smoothies later!

week. Foldthen tape to this edge other of tri edge

GWAAR Nutrition Team in Collaboration with UW Stout Dietetic GWAAR Nutrition Team in Collaboration with UW Stout Dietetic GWAAR Nutrition Team in Collaboration with UW Stout Dietetic Students by Emily Preston Students by Emily Preston Students by Emily Preston Trifold table tent: Fold at the three dotted lines and trim the top. Tape side edges together and place on tables.

Dementia and Brain Foods: Dementia and Brain Foods: Dementia and Brain Foods: Folate DHA MIND Diet

Dementia and Alzheimer’s affects about 50% of the Omega 3’s are vital fatty acids found in nuts, The MIND diet is a combination of the DASH population, and is more common in women. While especially walnuts, seeds like flax and chia, and diet and the Mediterranean diet. It was it may seem inevitable, there are plenty of preven- oily fish like salmon and tuna. DHA is an omega designed to include all of the foods that prevent tative measures to reduce the rate of cognitive 3 found in oily fish and eggs and is a key player the onset of Dementia and Alzheimer’s. It decline or the onset of memory affecting diseases. in protecting the brain and preventing includes 10 brain boosting foods, and 5 foods Nutrition plays an enormous role in our health out- Dementia and Alzheimer’s. Many plant based detrimental to brain function. The 10 foods it comes, and it’s easy enough to alter the diet to recommends are green leafy vegetables, all sources of Omega 3’s can be converted from foldto a make triangle table top tent. ensure healthy brain function! Folate is Vitamin B . - 9 other vegetables, berries, nuts, olive oil, whole For adults the RDI is 400mg/day which can be ALA to DHA, but not very efficiently, especially obtained through a vitamin or lots of dark leafy as the liver ages and becomes damaged. grains, fish, beans, poultry, and red wine. Try to greens and oranges. Adequate folate levels also Vegetarians and vegans should consider an al- avoid or limit butter and margarine, cheese, red prevent depression, its essential to consume! gae supplement to ensue adequate DHA levels. meat, fried foods, and pastries and sweets.

Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge: Folate, or Folic Acid Talk to your doctor Eating one serving of Eat an extra The MIND diet in- Try to cut out one is best absorbed on about a folic acid fatty fish a week can serving of salmon cludes all of the of the foods listed an empty stomach or supplement reduce your chances or tuna this week! essentials to protect in the avoid with cow’s milk of dementia by 60%! the brain!

section! Foldthen tape to this edge other of tri edge

GWAAR Nutrition Team in Collaboration with UW Stout Dietetic GWAAR Nutrition Team in Collaboration with UW Stout Dietetic GWAAR Nutrition Team in Collaboration with UW Stout Dietetic Students by Lauren Mickley Students by Lauren Mickley Students by Lauren Mickley Trifold table tent: Fold at the three dotted lines and trim the top. Tape side edges together and place on tables.

Potatoes: Potatoes: Potatoes: The Benefits The Varieties The Sweet Potato (not actually a potato) Unfortunately, potatoes tend to Potatoes tend to fall in three Sweet potatoes can be confused for potatoes for get a bad reputation due to low-carb movements. different categories; starchy, waxy, and all-purpose. obvious reasons; I mean it is in the name. They actually Many people view them as a “guilty delight”, but Starchy potatoes, which include Idaho or Russet, are are a member of the Morning Glory family and have potatoes can be a wholesome comfort food! They high in starch and low in moisture. These potatoes been grown since 1850 BC. Since then, sweet potatoes provide many different phytonutrients from their don’t hold their shape well, making them not suited for have grown in popularity due to their nutrient profile. different pigmented skin. One medium sized potato potato salads or casseroles, but are great for boiling, One cup of sweet potato contains 214% of the daily can have 45% of the daily value of vitamin C, 2 grams baking, and frying. The second kind is waxy potatoes, value for vitamin A and 52% of the daily value for

like Red Bliss or New Potatoes. They are firm and hold vitamin C. In addition, it contains high levels of manga- foldto a make triangle table top tent.

of fiber, 620 milligrams potassium, and trace - nese, copper, vitamin B6, biotin, fiber, and potassium. amounts of thiamin, riboflavin, folate, magnesium, their shape well after cooking, making them good for Lastly, they are high in beta-carotene and anthocyanins. phosphorus, iron, and zinc. It is important to be casseroles and potato salads. All-purpose is the third Anthocyanins are antioxidants that help protect your mindful of the extra ingredients added to most category that falls between the two types listed above, which makes them useful for many different cooking immune system. While they aren't technically potatoes, potato dishes, but that doesn't mean to avoid the styles. An example of this is Yukon Gold. they offer a variety of nutrients & taste delicious! delicious potato dishes. Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge:

Keep the skin of Try a new recipe Red Bliss potatoes Try a new Try using sweet Eat two servings the potato for with potatoes are great for potato variety potatoes in a new of sweet potatoes added fiber& soups or stews! this week way like in baking. this week

phytonutrients! Foldthen tape to this edge other of tri edge

World Vegan Month: World Vegan Month: World Vegan Month:

What’s a Vegan? Potential Deficiencies Benefits

Vegans are people who choose to avoid any and A well balanced vegan diet provides all of the There are many benefits in going vegan. One is all animal products. They don’t consume meat, essential vitamins and minerals needed to the reduction of saturated fat and cholesterol fish, eggs, dairy, or honey and get all of their sustain a healthy, active lifestyle. Some caution intake. This improves cardiovascular health and nutrients from plant sources like beans, nuts, against low protein, iron and B12 status. reduces risk for stoke, heart disease, cancer and fruits and vegetables. They have a variety of Adequate protein can come from a variety of diabetes. Eating more plants increases the in- reasons for choosing this lifestyle: animal rights, beans, lentils, nuts, and whole grains. Iron can take of fiber, vitamins, minerals, antioxidants and phytochemicals. These all aid in a healthier,

environmental factors, or for improved health. be obtained from dark leafy greens or as a sup- foldto a make triangle table top tent. - Veganism is becoming more popular and wide- plement. B12 is really the only concern, but can more balanced lifestyle. Many vegans report spread as people become more aware of the come from fortified cereals or as a supplement. having more energy, sleeping better, and having farming industry and the potential health risks As long as they are eating a variety, staying healthier hair, skin, and nails, all while having of consuming a lot of animal products. balanced is easy! an improved mood.

Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge: Helpful Tip: Weekly Challenge: Vegans have a lower Can you go a day Vitamin C helps in Swap out a meat A healthier lifestyle Ask a vegan why rate of cancer, diabe- without consum- the absorption of source for beans, means more time they switched and tes, obesity and ing any animal iron found in vegeta- you’ll be pleasant- being active and less any changes heart disease! bles. time being sick!

products? ly surprised! they’ve noticed! Foldthen tape to this edge other of tri edge