FOODS TO AVOID

The five food groups to mainly steer clear of, or to indulge in sparingly, are the following:

Red meats

Consuming a lot of red meat such as beef, lamb, duck and pork is associated with cognitive decline. Try to eat these fewer than four times per week. Processed foods like cured meats contain nitrites which can damage cells and also morph into molecules that cause cancer. Serving size: 85g Servings: Less than 4, at most

Pastries and sweets

As with most healthy diets, pastries and sweets should be enjoyed sparingly – less than five times per week. Try to enjoy whole fruit, such as berries, instead.

Serving size: 1 small biscuit; 1 serving of other sweet, such as ice cream

Servings: 5 per week maximum

Butter and stick margarine

Any fat that is solid at room temperature is a general no-no. Butter and stick margarine should be avoided, as well as palm oil, coconut oil and shortening. Use olive oil as your fat. If you use butter, do so very sparingly. Serving size: 1 tablespoon Servings: Less than 1 per day

Full-fat cheese

Limit full-fat cheese to less than one serving per week. Better yet, opt for low or no-fat options, which can be just as flavourful. Vegan cheese is cholesterol-free and can be found at many grocery stores. Serving size: 40g Servings: 1 per week, at most

Fried or fast food

Avoid these! The most you should have them is twice per month. Many restaurants, even fast-food chains, have healthy options available, such as salads or baked potatoes. It doesn’t hurt to keep MIND-healthy snacks handy, like a bag of nuts or a sandwich made on whole-grain bread. Serving size: 1 small portion of fries Servings: Twice a month at most