様々な色の食材を食べる(01 of08)
Open Image ModalThat doesn\'t mean you should pour out a bag of Skittles at each meal. Try to eat foods of a variety of natural colors to gain antioxidants, said Dr. Amen. (credit:Getty)
一気に血糖値をあげる食べ物を控える(02 of08)
Open Image ModalJust because something is a fruit, doesn\'t mean you should chow down on it, according to Dr. Daniel Amen, author of \"Use Your Brain To Change Your Age.\" For brain health, Dr. Amen recommends food with a low glycemic index -- which measures how quickly food increases blood sugar -- and a lot of fiber, which benefits your intestinal tract. Certain fruit like pineapple and watermelon have high glycemic indexes and should be avoided, advises Dr. Amen. Instead, incorporate fruits like blueberries, apples, oranges, cherries, kiwi, strawberries and raspberries. When it comes to fiber, consider adding coconut to your diet.\n\nCorrection: In a previous version of this slide, \"blood pressure\" was incorrectly inserted where \"blood sugar\" is. (credit:Getty)
いい脂肪分を摂ろう(03 of08)
Open Image ModalDon\'t eliminate all of the fat in your diet. Instead, focus on incorporating good fats. In fact, if your cholesterol drops too low, you may be at greater risk for depression, according to Amen and several studies on low cholesterol. \n\nSo what exactly are \"good fats\"? Dr. Amen advises people to eat foods rich in omega-3s to promote brain health, including almonds, walnuts, brazil nuts, fish, lamb, avocados and green leafy vegetables.\n\nAnother added benefit of eating good fats? \"Your vitamins are actually absorbed better when you eat them with a little bit of fat,\" said Dr. Amen. (credit:Getty)
Choose Your Meat Wisely(04 of08)
Open Image ModalWhile you generally want to avoid bad fats, if you choose to eat steak, \"you want to go with grass-fed, hormone-free, free-range meats\" rather than grain-fed meats, said Dr. Amen. \"When you feed the animals the high-glycemic foods, they actually produce less of the good fat and more of the bad fat. So they\'re not as good for you.\"\n\nIn other words, what your food eats affects your health too, according to Dr. Amen. \n\nPhoto courtesy of mdid (credit:Flickr:mdid)
Herbs And Spices Don't Just Add Flavor(05 of08)
Open Image ModalNext time you\'re whipping up some grub, turn to your spice rack for an extra brain boost. Spices and herbs may do more for your health than you realize. According to Dr. Amen, cinnamon balances blood sugar; garlic, oregano and rosemary increase blood flow to the brain; curry acts as an anti-inflammatory; and saffron can have anti-depressant effects.\n\nPhoto courtesy of S. Diddy (credit:Flickr:S. Diddy)
Pour Out That Juice(06 of08)
Open Image ModalNext time you\'re craving a cold glass of juice with your breakfast, think again. \"Juice is sugar that is unwrapped from its fiber source, and whenever you unwrap sugar from its fiber source, it can turn toxic in your body,\" said Dr. Amen. \r\n\r\nPhoto courtesy of Leonid Mamchenkov (credit:Flickr:Leonid Mamchenkov)
What You Eat For Breakfast Matters(07 of08)
Open Image ModalYou may be dreaming about that delicious breakfast muffin all night, but you should probably steer clear of the breakfast pastries. \"There\'s way too much bad fat and sugar,\" said Dr. Amen. Instead, he recommends a protein-heavy breakfast like a few boiled eggs, nuts and an apple. While Dr. Amen suggests eating lean protein at each meal, he believes it is \"especially important in the morning because it helps you focus,\" he said.\r\n\r\nPhoto courtesy of Nicola since 1972 (credit:Flickr:Nicola since 1972)
Find Supportive Friends(08 of08)
Open Image ModalThe last thing you need when you\'re trying to eat healthy are friends who try to coerce you to be unhealthy. \"You have to deal with the food pushers in your life because they\'ll steal your health,\" said Dr. Amen. \"The health of the people you spend time with will often determine your longevity.\" \r\n\r\nMake sure your friends understand and support your decision to eat healthier, and try to find other people who who are on the same healthy path as you. (credit:Alamy)