Delicious, Brain Healthy Meals for the Holidays? Yes, it’s Possible!

While the holidays are known for family gatherings and celebrations, one thing they are not generally associated with is healthy dining. Between the rich sauces and sweet desserts, the holidays can be challenging for anyone attempting to maintain a healthy diet. Maybe that’s why so many New Year’s resolutions contain the pledge to “lose weight”!

Individuals living with dementia must be particularly careful about what they put into their bodies because each spoonful has the potential to optimize or impair their cognition and physical wellbeing. Too much refined sugar, saturated fats, or salt can affect brain function, leading to potential physical and mental setbacks. Add to this the hustle and bustle of the holidays, and the result can be lethargy, confusion, and anxiety, making gatherings less joyful for everyone involved.

The key to healthier holidays is to optimize nutrition.

At our Anthem Memory Care communities, we have found that better nutrition can improve:

• Energy
• Alertness
• Engagement
• Sleep
• Mood
• Strength and mobility

With improvements in these areas, residents are more active, feel better and optimize their cognitive function. All this leads to an overall improvement in their quality of life.

Likewise, there are ways for family caregivers to navigate the holiday meal challenges with foods that are delicious and also lean into the health needs of a loved one with dementia.

Below is a summarized list of healthy foods recommended by the Mayo Clinic to optimize brain and overall body health:

Fruits

• Berries are rich in antioxidants which help protect the brain from oxidative damage and slow the progression of cognitive aging.
• Avocados provide heart-healthy monounsaturated fats that support memory by improving cholesterol levels and promoting healthy blood flow.

Vegetables

• Beets contain natural nitrates that expand blood vessels, helping deliver more oxygen-rich blood to the brain.
• Dark Leafy Greens such as spinach and kale contain antioxidants like vitamin C and are associated with a reduction of age-related memory decline. They also contain folate, which supports circulation and reduces inflammation, both important for memory.

Whole Grains & Legumes

• Cracked wheat, whole-grain couscous, chickpeas, oats, sweet potatoes, and black beans contain complex carbohydrates that deliver a steady, sustained release of glucose, the brain’s primary fuel.

Seafood

• Fatty Fish such as salmon, trout, mackerel, herring, sardines, pilchards, and kippers provide omega-3 fatty acids. Eating a fatty fish one to two times per week has been linked to better memory.
• Shellfish & Crustaceans, including oysters, mussels, clams, crayfish, shrimp, and lobster offer vitamin B12, a nutrient essential for helping to prevent memory decline.

Healthier Fats

• Olive Oil, especially extra-virgin, contains monounsaturated fat that can help reduce LDL cholesterol and is rich in protective antioxidants.
• Walnuts supply omega-3 fatty acids that support vascular health, help regulate blood pressure, reduce blood clotting, and lower triglycerides.

Herbs & Seeds

• Sesame Seeds provide tyrosine, an amino acid used to produce dopamine, the neurotransmitter that supports alertness and sharp memory. They also supply zinc, magnesium, and vitamin B6, all of which play roles in cognitive function.
• Rosemary has been shown to increase blood flow to the brain, enhancing focus and memory.

Of course, if you are not in charge of meal preparation, it won’t always be possible to tightly control what kinds of foods your loved one is exposed to at holiday gatherings. Starchy vegetables, cream sauces, cakes and cookies are part of so many holiday meals. The key is moderation. Keep watch over your loved one’s choices and limit the intake of saturated fats and sugar as much as possible.

To help with your holiday meal preparation, here are some additional resources and recipes that can help optimize brain health:

https://theofficialminddiet.com/recipe-bank

https://www.eatingwell.com/mind-diet-recipes-for-beginners-8666682

https://www.alztennessee.org/info/resources/mind-diet-and-brain-healthy-recipes

https://www.dementiasociety.org/post/the-mind-diet-a-brain-boosting-way-to-eat

Holiday meals can be both brain healthy and delicious, benefiting everyone in the family.

Including your loved one with dementia in family gatherings can bring many special moments of meaning and joy. Taking care to ensure that they are eating as healthy as possible will make those gatherings easier, happier, and more fulfilling. And, remember, healthier meal choices will benefit every member of the family!

At our Anthem Memory Care communities, our talented chefs are experts at creating nutritious, delicious dishes that promote better eating and better health. Our chefs would be happy to share some of their culinary secrets with you. Feel free to visit any of our communities and ask us for tips on healthy dining. We’re here to help!