Page 66 - The Memory Program How to Prevent Memory Loss and Enhance Memory Power

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fatty acids, but most nuts, including peanuts, are fairly high in saturated fat content and hence bad for
you. Next come milk products with high concentrations of fat, particularly cheese. Milk itself and
yogurt also contain some saturated fats, but in lower concentrations. Low-fat yogurt is an
improvement but still contains some fats and cholesterol.

Egg whites are made up of albumin, which is a near-perfect protein source, but the yellow yolk is
pure cholesterol. I recommend chicken without the skin, which contains a lot of saturated fat. Fish
not only has the advantage of high protein and low fat content, but some species like cod and halibut
contain the “good” fats (including omega-3 fatty acids) and cholesterol, which may actually reduce
the risk of heart disease and stroke. In fact, the fish-eating Japanese have one of the lowest rates of
heart attacks in the world. So the old saying that fish is good for your heart and for your brain isn't
too far off the mark.

Carbohydrates and Fiber

Carbohydrates are the body's main energy source, but if consumed in excess they are converted to fat
and then deposited in all the wrong places. Bread, cereal, rice, pasta, and potatoes are foods that are
rich in carbohydrates. For several reasons, vegetables and fruits are among the best types of food.
They contain little to no fat, and their carbohydrate content is mainly glucose and fructose, simple
sugars that are very easy to digest and convert into energy. Critically, they all contain a large
quantity of fiber or roughage, which provides good protection against colon cancer and many other
age-related diseases. Many of these fruits and vegetables contain vitamins and essential minerals, but
the nutrient composition varies among different categories. Therefore, it is best to eat a wide range of
fruits and vegetables.

Maintain Your Fluid Intake

Water is essential for life. But as we grow older, the brains regulation of the thirst mechanism begins
to waver, and it sometimes even forgets to signal that we should drink. Talk about a part of the brain
itself having a poor memory! This can become a big problem for elderly people living alone, who
easily become dehydrated, which in turn leads to severe medical complications and even death.
Sound nutrition requires a daily fluid intake between thirty-six to sixty-four ounces (three to five
glasses of water) daily; drink more in the summer and when you're exercising, less in the winter and
when you're sedentary.