The MIND diet is a hybrid between two well-known diets: the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. This  science-based eating pattern was developed to protect brain health and slow cognitive decline. Studies show plant-based eating patterns can reduce the risk of Alzheimer’s disease. The MIND diet focuses on antioxidant-rich and anti-inflammatory plant-forward flexible eating patterns.

A study funded by the National Institute on Aging, first published in 2015 followed more than 1,000 older adults, 60-100 years, for up to 10 years from the Rush Memory and Aging Project. The observational study found people whose diets very closely matched the MIND diet had approximately 53% lower risk of developing Alzheimer’s disease. Follow-up studies also connect the MIND diet to other positive cognitive effects.

The MIND diet purposes 10 “brain-healthy” food categories and limiting five “brain-unhealthy” food groups.

10 Recommended Brain-Healthy Food Categories

1. Green leafy vegetables

Green leafy vegetables are a cornerstone of the MIND diet and should be consumed at least six times per week.

A single serving equals 1 cup raw or 1/2 cup cooked. Examples include spinach, kale, collard greens and lettuce. These vegetables are rich in folate, vitamin K and antioxidants that support cognitive function.

2. Other non-starchy vegetables

Aim for one or more servings per day of non-starchy vegetables.

A serving is 1 cup raw or 1/2 cup cooked, with an emphasis on cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage; as well as carrots, green beans, tomatoes and asparagus. These vegetables provide essential nutrients and anti-inflammatory compounds.

3. Nuts

Nuts should be eaten five or more times per week, with one serving defined as 1 ounce (1/4 cup) or 2 tablespoons of nut butter.

Choose unsalted varieties without added sugars, flavorings or chocolate. Good options include almonds, walnuts, pecans, hazelnuts and pistachios.

4. Berries

Berries are particularly beneficial for brain health and should be consumed at least twice per week.

One serving is 3/4 to 1 cup, either fresh or frozen, without added sugar or syrup. Blueberries and strawberries are especially noted for their cognitive benefits.

5. Beans

Include beans four or more times per week, with one serving equal to 1/2 cup cooked.

Beans can be prepared from dried sources or canned varieties without added salt and provide fiber, protein and slow-digesting carbohydrates to support overall health.

6. Whole grains

Whole grain breads, crackers, cereals, rice and pastas should be eaten at least three times per week.

A serving is 1/2 cup cooked or about 1 ounce and products should be made from 100% whole grains.

Daily fiber recommendations may vary between 21-38g per day, depending on age and gender.

7. Fish

Fish should be consumed at least once per week, with a serving size defined as 6–7 ounces cooked.

Fried fish is not recommended; instead, choose baked, grilled or broiled preparations to preserve healthy fats.

8. Poultry

Poultry should be eaten two or more times per week, with one serving equal to 4 ounces.

It should not be fried and the skin and excess fat should be removed. Deli meats and processed poultry products, such as turkey or chicken sausages, should be avoided.

9. Olive oil

Olive oil is the primary fat source in the MIND diet and should be used daily, with attention to portion size. One serving is equivalent to 1 tablespoon. Can incorporate 2 tablespoons per day.

Choose olive oils packaged in dark or tinted glass bottles. Extra virgin olive oil is best for dressings, dips and uncooked uses, while regular olive oil is suitable for cooking.

10. Wine

Wine may be consumed in moderation, limited to one serving per day.

One serving equals 5 ounces and a standard bottle (25.4 ounces) contains about five servings. Individuals who do not drink alcohol are not encouraged to start, as higher alcohol intake can have detrimental effects, including increased risk of cognitive changes.

5 Unhealthy Food Groups to Limit

1. Red meat

Red meat should be limited to fewer than four servings per week, with one serving equal to 4 ounces.

2. Unhealthy fats

Butter and stick margarine should be limited to less than one tablespoon per day. One serving equals 1 tablespoon or three pats of butter.

3. Cheese

Whole-fat cheese should be consumed sparingly, with less than one serving per week. A single serving is 1 ounce.

4. Sweets and desserts

Sweets, pastries and desserts should be limited to no more than five servings per week, with one serving defined as one small pastry.

Sugar-sweetened beverages should be avoided entirely.

5. Fast food and fried foods

Fast food and fried food should be eaten less than once per week, ideally no more than once every two weeks (twice per month).

With a better understanding of the MIND diet, think of this as your  opportunity to gently build healthy habits over time. Rather than focusing on restrictions, focus on what you can add. Choose one brain-healthy food group and explore simple, enjoyable ways to include it in your daily routine over the next month. Once this new habit feels comfortable, return to the list and repeat the process. Small, consistent steps can lead to meaningful, lasting change.

A Cooper Clinic registered dietitian nutritionist can help you manage and develop a MIND diet eating plan. To schedule a nutrition consultation, visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Ngocmy Nguyen, MS, RDN, LD, and Cooper Clinic Nutrition.

Inflammation is your body’s built-in defense system. When you get a cut or catch a cold, inflammation helps heal and protect you. This type of inflammation is called acute inflammation. When that response is prolonged, acute inflammation can turn into  chronic inflammation. It can quietly damage your tissues and increase the risk of heart disease, diabetes, arthritis and even dementia.

One way to measure inflammation in your body is with a blood test, high-sensitivity C-reactive protein (hsCRP). This test does not point to a single source of inflammation. However, by routinely measuring your hsCRP, your health care provider can assess your risk for cardiovascular disease and other chronic diseases and better inform their recommendations of healthy lifestyle practices you can adopt to help lower inflammation.

The good news is a nutrient-dense diet, exercise, sleep and managing stress can all make a big impact on reducing inflammation.

Nutrition and Inflammation

How does food play a role in reducing inflammation? Diets high in refined carbs, added sugars and processed foods are one of the main causes of inflammation in our bodies. Whereas, nutrient-dense foods help reduce inflammation. Examples include:

• Omega-3 fats from salmon, walnuts and flaxseeds help reduce the production of pro-inflammatory molecules in your body.

• Polyphenols are a category of protective compounds found in brightly colored fruits and vegetables. They are high in antioxidants, helping to reduce inflammation and the risk of chronic diseases.

• Plant-based foods are also important because of their fiber content. Only 5% of American adults reach their minimum daily fiber needs. Aim for 25-30 grams per day from whole grains, beans, fruits and vegetables. Fiber helps support digestion, lowers cholesterol supporting heart health and slows the digestion of your food to protect your blood sugar from spiking and maintain stable energy levels throughout the day.

• Olive oil, a healthy fat, contains a potent anti-inflammatory compound called oleocanthal which is responsible for olive oil’s peppery taste.

Read more: How to Fight Inflammation with Food

Lifestyle Habits and Inflammation

• Exercise: Moderate-intensity physical activity, such as brisk walking, swimming and cycling, makes you breathe harder. You should be able to talk but not sing the words to your favorite song. Exercise reduces inflammation by improving insulin sensitivity and circulation. You should aim for 150 minutes a week of moderate-intensity activity along with two to three days of strength training.

• Sleep: Only about one-third of U.S. adults get the recommended seven to nine hours of sleep per day according to Tufts University. Sleep deprivation is associated with obesity due to changes in hunger hormones which can cause you to want to eat more leading to weight gain and increasing markers of inflammation such as hsCRP. Aim for seven to nine hours each night and try to maintain a consistent sleep schedule.

• Manage stress: Chronic stress activates hormones that promote inflammation. Find activities you enjoy that help calm you down such as meditating, praying, journaling or spending time with friends and family. According to Tufts University, people who reported greater feelings of well-being were associated with lower risk for cardiovascular disease and lower markers of inflammation in their blood.
  
  Watch Exercise Moves Video: Breathing Techniques for Inflammation and Relaxation

• Maintain a healthy weight: Excess belly fat, specifically visceral fat, lies deep within the abdominal cavity, padding the space between your organs. It secretes hormones and other inflammatory factors. Per the American Heart Association, fat around the waist is more metabolically active and is closely related to insulin resistance. It may be more strongly associated with the risk of heart disease, stroke and diabetes. Sustainable weight loss through balanced diet and activity can reduce these levels and improve overall health.

Reducing inflammation isn’t just about focusing on one thing. Through food and lifestyle you can implement changes to help improve your well-being in a variety of ways. Choosing more anti-inflammatory foods, reducing foods that cause inflammation, staying active, managing stress and focusing on sleep quality can all help combat inflammation. Even making small gradual changes over time can make a big impact.

A Cooper Clinic registered dietitian nutritionist can help you develop an anti-inflammatory eating plan to help fight inflammation. To schedule a nutrition consultation, visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Hannah Salzbrenner, MS, RDN, LD, and Cooper Clinic Nutrition.

When you stand in the dairy section of your grocery store, do you notice a plethora of nondairy plant-based “milk alternatives?” It may seem that most of the space in this section, traditionally reserved for dairy milk, has been overtaken by these plant-based options.

According to AgFunderNews:

• 44% of U.S. households purchased plant-based milk in 2023
• Looking back over the past five years, dollar sales of plant-based milk grew 81% vs. 2019 in U.S. foodservice with volumes up to 55%. For context, conventional milk dollar sales grew 34% while volumes grew 8% over the same timeframe.

If you are a dairy milk consumer, you might question if you would benefit from switching to a plant-based alternative. Here’s clear and objective information to help assist you in choosing the best milk option suited to your needs and interests.

Increased Demand for Plant-based Milk Alternatives

Reasons to choose alternatives to dairy milk, include:

• Lactose intolerance: partial or total inability to digest lactose, the naturally occurring sugar in dairy milk, due to deficiency of the lactase enzyme.
  • In the U.S. approximately 36% of people have lactose malabsorption which can cause lactose intolerance.
  • Helpful tips if you’re lactose intolerant but prefer dairy:
    • Lactose-free dairy milks are widely available and contain the lactase enzyme which digests the lactose.
    • Aged cheeses have significantly less lactose. Parmesan, cheddar and Swiss are virtually lactose-free.
• Dairy allergies: an immune response to proteins in milk, most commonly casein and whey.

Other health-related reasons:

• Perception that plant-based milks are more heart healthy with lower saturated fat and no cholesterol compared to high saturated fat dairy (cheese, whole milk and ice cream)
• Lower calorie options (unflavored and unsweetened plant-based milk may be lower in calories than dairy milk)
• Piquing interest in plant-based eating patterns and diet diversification

Non-nutrition related reasons include:

• Environmental reasons reported commonly among Gen Z
• Animal welfare

Nutrition: How Does Dairy Milk Compare with Plant-based Milk?

Dairy Milk

Cow’s milk is naturally rich in:

• Complete protein (containing all essential amino acids)
• Calcium (naturally has approximately 300 mg. in 8 oz.)
• Vitamin B12, potassium and phosphorous

Interesting fact: Cow’s milk is not naturally a good vitamin D3 source. In the 1930s, the United States began to fortify milk with vitamin D to eradicate rickets. This disease was caused by vitamin D deficiency resulting in softening and weakening of the bones. At the time, rickets was rampant among poor children. Milk was chosen as an ideal vehicle for vitamin D fortification since it was widely available, palatable to children and rich in calcium, another bone beneficial nutrient.

Plant-based Milks

Nutritional value varies widely depending on the type and brand of plant-based milks, especially regarding fortification. Plant-based milks are commonly fortified with both calcium and vitamin D to be comparable to the nutrients in dairy milk. Fortification may also include vitamin B12 and potassium. Some plant milks naturally low in protein may be fortified with protein depending on the brand and product line. When evaluating a food product, refer to its Nutrition Facts label.

Common types:

• Soy milk: closest to dairy milk in terms of protein content and quality as it contains all essential amino acids (7 grams protein per 1 cup)
• Almond milk: low calorie if unsweetened but very low in protein (1 gram protein per 1 cup)
• Pea milk: high protein (7-8 grams protein per 1 cup)
• Oat milk: higher in carbohydrate and fiber content, moderate in protein (3-4 grams protein per 1 cup)
• Coconut milk: high in saturated fat with 4 grams per cup (for context this falls in between dairy 2% milk and whole milk); very low in protein (0 grams protein per 1 cup)

Nutritional Content Comparison of Dairy Milk and Unflavored, Unsweetened Plant-based Milks

Serving = 1 cup (8 fluid ounces or 240 ml.)

Note: the sugar contained in dairy milk is naturally occurring from lactose

Taste and Culinary Uses

Each milk has its unique culinary behaviors and flavor profiles:

• Coconut milk has distinctive flavor ideal for tropical dishes, rich and creamy consistency; excellent in curries, desserts such as pudding or custard; less versatile otherwise
• Dairy froths well for lattes; bakes reliably; offers rich, creamy flavor
• Soy curdles with acidity but works well in savory dishes and baking applications
• Almond milk is used commonly for smoothies; is versatile with mild flavor but thin in texture
• Oat milk is the best nondairy foam choice for coffee; has creamy texture and natural sweetness

Conclusion: Which Milk is Best?

There is no universally superior choice. It depends on your unique circumstances and preferences.

• For protein and overall naturally occurring nutrition: dairy, soy or pea milk
• For taste and versatility: dairy, almond or oat milk
• For lowest calorie content: unsweetened, unflavored almond milk
• For dairy-free and nut allergy options: soy, oat or pea milk

Whichever milk or milk alternative you decide to consume depends on your needs and preferences. Schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist to build a healthy eating program. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Cynthanne Duryea, RDN, LD, and Cooper Clinic Nutrition.

Dessert is often the most tempting part of a meal, especially during the holidays or celebrations. With a few mindful tweaks, you can satisfy your sweet tooth while still prioritizing your goals and health. Choosing desserts centered around whole ingredients, natural sweeteners and smart substitutions, allows you to enjoy treats as part of a balanced lifestyle—remember everything in moderation.

Key Strategies

1. Less of the “real thing.”
   Instead of cutting out sweets, enjoy a smaller portion of the “real” dessert or decrease the calories from fat and sugar when possible. A smaller portion of what you love can be more satisfying than a dessert you don’t enjoy.
   
   
2. Choose fruit-based desserts.
   Fruit as the main ingredient brings natural sweetness plus plenty of fiber and vitamins—making desserts more nutrient-dense.
   
   
3. Hack recipes with healthier substitutions.
   When baking, there are some great swaps for your favorite recipes. For example, unsweetened applesauce, mashed banana, Greek yogurt, avocado and nut butters, can be used as substitutes for oil, often using a 1:1 ratio. Incorporate whole wheat flour or use half and half whole wheat flour and white flour to improve the fiber profile. Instead of heavy cream try evaporated skim milk.
   
   
4. Spice it up.
   Use seasonal spices such as pumpkin, cinnamon, nutmeg, cardamom, all spice and ginger to add a festive flare to your desserts without the high calorie, high sugar price tag.
   
   

Recommendations

• Portion control is key. The calories, sugar and fat can add up even when eating a healthier dessert. Consider smaller bowls/plates, ramekins or sharing with family and friends.

• Balance. Pair any dessert with a food that adds protein or fiber such as Greek yogurt, nuts, seeds and fruit.

• Focus on whole ingredients. Choose desserts made with fruit, whole grains (or grain alternatives), healthy fats and a minimal amount of added sugar.

• Use dessert strategically. Having a dessert can be part of a balanced diet. The “less of the real thing” mindset means you don’t deprive yourself, but you also don’t go overboard.

• Get creative with fruit. Seasonal fruits can deliver sweetness and nutrients and add variety to your meals.

• Mind the added sugar. When you find a recipe you love, look for ways to reduce the sugar or substitute with 1:1 ratio. Applesauce and prunes are two options, but they have more liquid in them so reduce other liquids such as water or milk by ¼ cup less to adjust moisture content.

• Enjoy the process. Baking or creating your own dessert gives you control over ingredients and portions—and may make you appreciate it more.

• Plan ahead. If you want to include dessert with your meal, eat less of your entrée and side(s) to “save” the calories for dessert.

• Be mindful. Enjoy your dessert and savor the moment. Make it last longer. Consider putting your fork or spoon down between bites.

Enjoy your next dessert or snack without the worry of falling behind on your health goals. Want to learn more about maintaining a healthy weight? Schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist to build a healthy eating program. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Alexandra Samarripa, Dietetic Intern at Texas Woman’s University, and Cooper Clinic Nutrition.

Today, many people are looking to reduce their total sugar intake and are wondering if sugar substitutes are a better option. A variety of zero calorie sweeteners are available, so choosing one is based on your personal health goals and preferences. The good news is more than one healthy option is available!

Why Is Sugar A Big Topic of Conversation Today?

Sugar, otherwise known as sucrose, has been labeled unhealthy by media and many health organizations. Regular high sugar intake is associated with adverse health effects such as weight gain, insulin resistance, cardiovascular disease and even diminished mental or cognitive health. According to the American Heart Association, men should limit daily intake of added sugar to 9 tsp. (36 g) and women to 6 tsp. (25 g). However, the average American intake is much higher at around 17 tsp. of sugar per day. The largest contributors to this intake are sweet bakery products along with sugar sweetened beverages such as soft drinks, fruit drinks and sweetened teas.

It’s important to remember natural sugars from carbohydrates are not inherently unhealthy. These carbohydrates fuel our brain and body to function daily. Without these sources of energy, we may feel sluggish and experience difficulty focusing or completing tasks. Examples of healthy carbohydrate sources include fruits, vegetables, whole grains and legumes. These types of carbohydrates are digested more slowly and have a less dramatic impact on blood sugar levels. They also provide greater feelings of fullness than refined carbohydrates due to their fiber content. These whole foods sources of carbohydrates also pack many vitamins, minerals and antioxidants, providing health benefits reaching far beyond simple energy to our cells.

The Difference Between Sugar and Artificial Sweetener

In the 1960s, manufacturers began developing what many have deemed healthier alternatives to sugar: non-nutritive sweeteners (NNS). These substitutes can be found in packaged products or used on their own to sweeten foods and beverages. As the name suggests, non-nutritive sweeteners contain such little calories that they are considered zero calorie on a nutrition label. They can be separated into different categories, since some NNS are made artificially, while others come from plants such as stevia or monk fruit. All of these sweeteners have either been approved by the U.S. Food and Drug Administration (FDA) or are generally recognized as safe (GRAS) by third-party companies.

Currently, the evidence on sugar alternatives is mostly based on animal studies and thus cannot be fully applied to humans. However, these findings are still important to be aware of as they may influence your choice and comfort level with the options available. If you choose to use sugar alternatives, consider the following.

Potential Pros of Switching to Sugar Alternatives

• Blood sugar spikes are often much smaller when using sugar alternatives which can be beneficial for individuals with diabetes and pre-diabetes. The American Diabetes Association supports the use of sugar alternatives for blood sugar control.

• Weight loss may be seen with the use of NNS in place of sugar as this reduces total calorie and sugar intake.

• Cardiovascular health may improve when decreasing sugar intake by subsequently decreasing triglyceride levels, a type of fat in the blood.

• There may be a reduction in dental cavities with use of non-nutritive sweeteners and sugar alcohols, specifically xylitol found in gum and mints.

Potential Cons of Switching to Sugar Alternatives

• Aspartame and saccharin have been correlated to increased risk of some cancers, including bladder, liver and breast cancer in animal studies when consumed in large amounts. Further research is needed to determine this risk in humans. The World Health Organization declared in 2023 there is limited evidence aspartame has a carcinogenic effect.

• Sugar alcohols are not fully digested by our intestines. This can lead to symptoms of discomfort, bloating and even diarrhea, usually as a result of consuming large quantities. These compounds, namely sorbitol and mannitol, can also be found naturally in fruits and vegetables. They are a low-calorie, but not calorie-free, way to sweeten food products.

• Gut microbiota may be influenced and altered by saccharin, sucralose and sugar alcohols.

Other Considerations

• Our taste preferences may be affected by long-term use of sugar alternatives. Many artificial sweeteners are 200 to 600 times sweeter than regular sugar. Due to this intense sweetness, tase buds may perceive naturally sweet items as less sweet over time.

• We can often allow ourselves to eat more of something because it is labeled as low calorie or low sugar. When using non-caloric sweeteners remember although total sugar content is lower, moderation is still key when incorporating these into your diet.

• Review food labels carefully, as sugar alcohols are listed on the nutrition facts label of food products, while zero calorie sweeteners are not. Most NNS are only required to be listed under the ingredients list.

• The FDA has established recommended safe upper limits for each individual non-nutritive sweetener. Depending on the sweetener, these recommendations range from 9 to 45 packets daily. For reference, the average diet soda contains five packets of aspartame and the acceptable daily intake is 75 packets daily, equating to 15 diet sodas in a single day.

Ultimately, the choice is yours. Research shows pros and cons to switching from real sugar to sugar alternatives. Individual health goals are a driving factor in which choice is right for you. Consider the following for more personalized guidance.

• How sweet would you like your alternative to be compared to regular sugar?
• What are your current health goals? How might the switch help you reach them?
• What health conditions are your priority to manage and how might each sweetener work toward helping you feel better?
• Taste test the alternatives to see which is most suitable for your taste buds.

Non-nutritive sweeteners can be used in moderation to complement a healthy diet and active lifestyle. It is best to tailor your choice to your overall health goals and personal preferences to find the best option.

For personalized nutrition guidance and recommendations on which sugar alternatives are best for you, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Erin Wayland, Cooper Clinic Dietetic Intern at Texas Woman’s University, and Cooper Clinic Nutrition.

References

Kossiva, L. (2024). Chronic use of artificial sweeteners: Pros and cons. Nutrients.

Angelin, M. (2024). Artificial sweeteners and their implications in diabetes: A review. PubMed / NCBI.

“Age fast, age slow—it’s up to you.” – Kenneth H. Cooper, MD, MPH, Cooper Aerobics Founder & Chairman

What is Healthy Aging?

Healthy aging is the process of maintaining good physical, mental and social health and well-being as we grow older. It’s never too late to improve your health and maintain health-promoting habits in your later years.

Is there a secret to healthy aging? Research from the SuperAging Research Initiative (a multi-state study on “superagers,” individuals who are 80 years and older with cognitive function comparable to an average person who is middle-aged) finds staying active and engaged is a common thread among superagers, even more than their counterparts decades younger. That’s great news for those of us who wish to not only improve our lifespan but also our healthspan. It’s not just about living longer; it’s about staying healthier to enjoy the later decades of life. The ability to keep up with our grandchildren, travel, take long walks and even carry our groceries cannot be taken for granted.

In Dr. Kenneth Cooper’s book, Grow Healthier as You Grow Older, he emphasizes the importance of the following for healthy aging:

• Physical and mental health markers such as cholesterol, blood pressure, blood glucose, weight and waist circumference
• Nutrition
• Physical activity
• Strength and balance
• Stress management
• Adequate sleep
• Maintaining social connections

These make up four important steps to healthy aging.

1. Move More and Muscle Up

As you age, you naturally lose lean body mass and therefore need to strength train and consume more protein than in your younger years. Protein needs are closer to 0.45-0.57 grams per pound body weight. For example, a 150-pound person needs 68-86 grams per day of protein.

• 3 oz. chicken breast = 26 grams
• 6 oz. Greek yogurt = 15-18 grams
• 1 oz. nuts = 6 grams
• 1 egg = 6 grams

You can take steps to lower your risk of diabetes, heart disease, high blood glucose, osteoporosis and cognitive decline by moving more throughout the day and reducing sedentary time. If you’re not already doing so, join a class or hire a personal trainer for guidance in muscle strengthening and core/balance exercises. This will also help you live more safely and independently by avoiding falls and injuries that are more prone in the later stages in life. Cooper Fitness Center offers personal training; learn more here.

2. Enjoy More Whole and Plant-based Foods

Eating plant-based and whole foods doesn’t equate to a strict vegetarian diet or absolutely zero processed foods. You simply want to choose more foods “close to nature” such as:

• Fruit
• Vegetables
• Whole grains
• Beans and legumes
• Nuts and seeds

It’s best to reduce animal food sources overall as well as many processed foods. When choosing animal-based proteins select leaner meats such as:

• Fish
• Chicken
• Turkey breast
• Lean cuts of red meat (but also less red meat overall)
• Lower fat dairy such as low-fat Greek yogurt and reduced-fat cheeses

Focus on healthy fats such as omega-3 rich fats in seafood (think salmon, tuna, halibut and sea bass to name a few) and in plant sources such as soy, walnuts and flaxseeds. Omega-3s are anti-inflammatory which has a whole host of health benefits from lowering LDL cholesterol levels, decreasing triglycerides and reducing cognitive decline.

For nutrition guidance, Cooper Clinic’s registered dietitian nutritionists can build a personalized plan of action to meet your needs for nutrition, health and wellness.

3. Get Your ZZZs

It’s recommended to get seven to nine hours of sleep a night. Aside from the number of hours needed, it should also be restful and restorative. People who obtain less than seven hours of good sleep are more likely to have issues with high blood pressure, high blood sugar, stress and disruptions in metabolism which lead to becoming overweight and the health consequences therein. A good night’s sleep consistently makes a big difference in your health and well-being. If needed, seek professional help from Cooper Clinic Sleep Medicine and learn more about bettering your sleep.

4. Stay Connected and Joyspan

Enjoy social time with friends and family. People who are socially connected tend to have sharper thinking and less memory issues as they age. It’s also good for stress management. Keep your brain and body sharp and fit by joining an exercise class, try a new hobby or book club as an opportunity to meet others, attend lectures of interest or participate in a religious/spiritual group. It’s never too late to learn new things and meet new people.

Joyspan is a term coined by Kerry Burnight, PhD, author of Joyspan: The Art and Science of Thriving in Life’s Second Half. She says a life well lived is not equal to a lengthy lifespan; one has to like their life, too! Through her years of research of older adults, even when faced with health problems and challenges, Burnight found older adults can thrive because they, “grow, adapt, give and connect.” Life can be longer and joyful at the same time, despite the challenges that face us throughout our lives. Watch Dr. Kenneth Cooper share how his Get Cooperized™ guidelines have helped him and many others continue to stay healthy as they age. Learn more ways to help improve your overall health by visiting getcooperized.com.  

Aging is a factor we cannot avoid in life, by incorporating exercise, plant-based foods, improving your sleep and continuing to stay social, these steps can help you live a longer and healthier life.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Elana Paddock, RDN, LD, CDCES, CHWC, and Cooper Clinic Nutrition.

Water is vital to our overall health. Needed to sustain life, water makes up 60% of the human body on average. It serves as the building block of new cells and is important for:

• Regulating body temperature
• Aiding in digestion
• Assisting nutrient absorption
• Aiding in blood oxygen circulation

Approximately 80% of your total water intake comes from drinking water and beverages. The remaining 20% is derived from food. Eating adequate amounts of fruit and vegetables can help you stay hydrated.

Dehydration Awareness

Dehydration can contribute to a variety of medical conditions such as kidney stones, urinary tract infections and constipation. Symptoms of dehydration may include:

• Dark urine
• Less frequent urination
• Headache
• Fatigue
• Dry mouth
• Dizziness
• Confusion

How Much Water Do I Need?

In general, to calculate how much water you should drink daily, divide your weight into pounds by two.

Weight (lbs.) ÷ 2 = oz. of water per day
Example: 200 lbs. ÷ 2 = 100 oz. (12 8 oz. cups of water)

Factors that Increase Hydration Needs

Beyond your body’s daily need for water, your activity level, sweat rates and climate can leave you thirsty for more.

• Climate. Those who live in hot and humid climates, as well as higher altitudes, require more water intake due to excessive sweating.

• Physical activity. As you lose fluids via sweat during exercise and physical activity, it’s important to replace those fluids. It is recommended you consume six to eight ounces of water before exercising and four to six ounces every 20 minutes during exercise.

• Illness. When you are sick, your body is often working overtime. Whether you have a stomach bug and are losing fluids or have a cold with congestion, increasing your fluid intake can help replace the lost fluids and break up any congestion you may have.

What Counts as Water/Fluid?

Be mindful that other beverages can contribute to your daily fluid intake. The gold standard is plain water; however, additional options include:

• Herbal tea (for example, chamomile or peppermint)
• Sparkling water (for example, Topo Chico®, La Croix® or Bubly™)
• Flavored unsweetened still water (for example, Hint®)
• Coffee and tea

Despite their caffeine content, coffee and tea still contribute to your daily fluid intake. While caffeine has a mild diuretic effect, research shows moderate consumption of caffeinated beverages does not lead to significant fluid loss.

Tips to Help You Drink More Water

Drinking more water is sometimes easier said than done. Below are tips to help you increase your water intake throughout the day.

• Always keep a bottle of water with you.

• Buy a water bottle with time markers or choose a smart water bottle such as HidrateSpark®. This water bottle connects with an app on your phone, which tracks how much you have had to drink that day. The water bottle also glows when it is time to take a drink.

• Sip through a straw for convenience.

• Set small goals throughout the day. (30 oz. by noon, etc).

• Be intentional by taking three to five big gulps every hour on the hour.

• Download a hydration tracking app.

• Change the flavor by infusing water with fruit, citrus or herbs.

• Sparkling water adds to your hydration count and can be a refreshing change.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Ngocmy Nguyen, MS, RDN, LD, and Cooper Clinic Nutrition.

When you hear the word “snack,” what comes to mind? Do you picture chips from a vending machine or microwaveable popcorn? The word snack may remind you of childhood favorites such as packaged baked goods or fruit gummy snacks. You may feel a negative association with the word “snack” and have the misconception that snacks are “unnecessary calories” or “a bunch of sugar.” Because snacks are often demonized and misjudged, it may be surprising to know snacks can help you meet your nutrition goals.

What Can a Snack Do for You?

The primary purpose of a snack is to help bridge the gap between meals. Your body often sends you signals that it is time to eat and sometimes those signals come before the next meal rolls around. Some signs/signals indicating you may need a snack include:

• Stomach growling
• Energy dropping
• Shakiness
• Lightheadedness

Repeated extreme hunger at lunch or dinner is another sign a snack might be needed. When hunger is high, you are less likely to make mindful choices and more likely to eat quickly, which can lead to overeating. If you regularly arrive at lunch or dinner feeling ravenous, try adding a snack mid-morning or mid-afternoon.

Of course, knowing when to pick up a snack is only half the equation. You also need to know what to eat to create a balanced snack. When in doubt, select a carbohydrate source and pair it with a protein source. For example, berries with Greek yogurt.

A carbohydrate source on its own may yield somewhat of a spike in blood glucose. Adding a protein and/or fat source can help to mitigate this spike. A steady blood sugar response gives you a more sustained energy level, helping you feel your best. Protein also helps to keep you feel full longer, allowing you to arrive at your next meal with a comfortable level of hunger.

Once you have selected your carbohydrate and protein, ask yourself if there’s anything you can add to make the snack more satisfying. Fullness is different than satisfaction. Have you ever felt physically full but left wanting more? You probably needed something additional to satisfy a specific craving, which is an important piece of the nutrition puzzle but is often overlooked. If you do not satisfy your cravings, it may manifest as overeating as your body works to fill that void.

How can you make your snack satisfying? Using the example of yogurt and berries:

• Add different textures, such as a sprinkle of granola or chopped nuts
• Add a drizzle of almond butter or spoonful of dark chocolate chips for richness
• Use frozen berries for a temperature contrast

Balanced Snack Ideas

In need of some snack inspiration? Try some of the snack examples listed below.

• Oikos® Pro yogurt + berries + hemp seeds
• Food for Life® Ezekiel 4:9 bread toasted + reduced-fat cottage cheese + sliced cherry tomatoes + balsamic drizzle
• Fairlife® Nutrition Plan® protein shake/Oikos® Pro Protein shake + apple
• Seapoint Farms dry roasted edamame + Lesser Evil® cheese puffs (with avocado oil)
• Rotisserie chicken salad (made with Greek yogurt + lite mayo) + Mary’s Gone Crackers™
• Smoothie with Truvani® protein powder + frozen berries + almond milk + almond butter
• Three Wishes® cereal + low-fat Fairlife® milk
• Quaker® 30% less sugar instant oatmeal + low-fat Fairlife® milk
• Hard-boiled eggs + orange slices  
• Chia pudding with PB2® + Greek yogurt + almond milk + chia seeds
• Babybel® Reduced Fat cheese + Mary’s Gone Crackers™ + steamed edamame
• Hummus topped with Biena® roasted chickpeas + raw veggies for dipping
• Aloha or RXBAR® protein bar
• Pillars® drinkable yogurt + berries

Five Tips for Power Snacking

Snacks, when properly planned, can be an added source of nutrient-dense foods to help you power through the day. Follow these five healthy snacking tips.

1. Plan ahead. Healthy snacks often take a little extra time and effort so plan accordingly. Add some healthy snack options to your weekly shopping list. Buy items in bulk and divide them into single-serve containers to easily grab and go.
2. Be mindful. Put away distractions while you enjoy your snack. When you are distracted by your phone or TV, you are more likely to be inattentive to your internal signals of hunger and fullness. Mindful eating allows for a more enjoyable and satisfying snack.
3. Eat a balanced snack. You often hear about eating a balanced meal, but you rarely hear someone talking about eating a balanced snack. It is just as important to incorporate a lean protein, healthy fat, high-fiber carbohydrates and colorful fruits and veggies into your snacks.
4. Keep snacks at hand. Never leave home without a snack! Keep non-perishables such as nuts, dried fruit or whole grain crackers in your car, desk, office or purse/bag.
5. Snack with purpose. Remember, snacks are not meal replacements and are meant to bridge the gap between meals. Be mindful to time snacks so they do not interfere with meals. Additionally, allow for flexibility with snacks, as some days might require snacks while others may not.

Let snacks be one of your tools to help you achieve and maintain a healthy weight. Plan ahead and get snacking!

To schedule a one-on-one consultation with a registered dietitian nutritionist to build a healthy eating program or learn more about Cooper Clinic Nutrition, visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by London Robinson, MCN, RDN, LD, and Cooper Clinic Nutrition.

Diets incorporating more plant-based foods have been rising in popularity over the last decade. The main reasons for this increase are the numerous health benefits associated with consuming a more plant-forward diet.

Research shows a diet higher in plant-based foods has anti-inflammatory properties and can help improve cardiovascular health by lowering cholesterol and blood pressure. Plant-based foods tend to be rich in fiber and are nutrient dense which can provide increased satiety and help with weight management. Higher fiber foods also help to support a healthy gut microbiome and manage blood glucose levels.

A plant-forward diet focuses on consuming a variety of:

• Fruits
• Vegetables
• Nuts
• Seeds
• Beans
• Legumes
• Whole grains

While plant-based foods can offer many health benefits, it’s good to keep in mind not all options are the same. Some highly processed meat alternatives—such as plant-based burgers, chicken and pork—can contain added fats and sodium, which may not be the healthiest choice when eaten frequently.

Complete Proteins

One common misconception about a plant-forward diet is that it’s naturally low in protein. A complete protein includes all nine essential amino acids, which are the building blocks of protein, and are commonly referred to as animal proteins. For individuals who follow a plant-forward eating pattern, soy (tofu, edamame, etc.), quinoa, buckwheat, hempseed and amaranth are complete protein options.

All other vegetarian protein options need to be combined with other foods to fill in the gaps in the missing amino acids. These foods paired together are called complementary proteins. For example, pairing black beans and brown rice or whole wheat bread and peanut butter. You don’t need to consume them in the same sitting but try to include a variety of complementary protein foods throughout the course of the day.

A few ways you can add protein into your day while enjoying a variety of plant-based foods are:

• Snack on dry roasted chickpeas
• Snack on edamame
• Add hemp seeds to smoothies, salads or baked potatoes

Read more about a variety of protein you can include in your diet: Adding Plant-Based Proteins to Your Diet.

Diversifying Your Diet

When starting a plant-forward eating pattern, be adventurous and try a new recipe that includes plant-based proteins. A few ideas include:

• Cook a vegetarian meal once a week.

• Eat a whole grain at breakfast such as oatmeal with walnuts and berries.

• Choose fats such as avocado, olive oil, nuts or seeds to accompany your meals in place of saturated fats such as butter, cheese or fried foods.

Another way to start thinking more plant-forward is to decrease the serving size of animal proteins at mealtimes by filling your plate with foods such as beans, quinoa and vegetables. Make these foods the focus of your plate rather than the meat. Many plant-based meal patterns, such as the Mediterranean diet, include small amounts of lean red meat, poultry and seafood.

Embracing a plant-forward diet doesn’t require an all-or-nothing approach. Whether you’re adding more vegetables to your meals, trying a meatless meal one night a week or exploring different plant-based proteins, these small steps contribute to better health.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Kirstin Taylor, MS, RDN, LD.