Nutrient counter and tracker mobile apps
to live happier, healthier, and longer

© Copyright 2025 First Line Medical Communications Ltd

Foods to AVOID to lower risk of pancreatic cancer

Red & processed meat, high-fat or high-sugar foods/drinks, (Ibrahim et al. 2023)

DIETS THAT LOWER THE RISK OF DEMENTIA

The Mediterranean, DASH, MIND, and modified Mediterranean-ketogenic diets (Ellouze et al., 2023)

THE Mediterranean diet (Bach-Faig A et al. 2011)

Foods to eat every day

Broccoli. Low-fat, low-sugar, low-sodium, high-fiber source of calcium, iron, potassium, folate, vitamins A, C, E and K, phytochemicals including antioxidants
Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants
Brown rice. Low-fat, low-sugar, low-sodium, source of carb, protein, fiber, minerals, omega-3 fat, and phytochemicals including antioxidants

Wholegrains

At least 3 servings

Button
Olive oil. High-fat (mainly heart-healthy mono and polyunsaturated fat including omega-3 fat, but also appreciable saturated fat), no-sugar, minimal-sodium, source of vitamin E and K, phytochemicals including antioxidants
Dairy. A source of calcium, iodine, vitamin B12, protein, carb, sugar (lactose)
Pumpkin seeds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat) low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants

Herbs & spices

At least 3 servings

Button
Almonds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat), low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants and phytosterols

Nuts and seeds

1–2 servings

Button

Foods to eat at least twice a week

Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Legumes

At least 2 servings/week

Button
Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat

Foods to eat in moderation

Red wine. A fat-free, fiber-free, low-carb source of alcohol, water, phytochemicals including antioxidants

THE DASH (Dietary Approaches to Stop Hypertension) DIET

Broccoli. Low-fat, low-sugar, low-sodium, high-fiber source of calcium, iron, potassium, folate, vitamins A, C, E and K, phytochemicals including antioxidants
Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants
Brown rice. Low-fat, low-sugar, low-sodium, source of carb, protein, fiber, minerals, omega-3 fat, and phytochemicals including antioxidants

Wholegrains

Button
Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Legumes

Button
Almonds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat), low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants and phytosterols
Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat
Milk. A source of protein, carb, sugar (lactose), calcium, iodine and vitamin B12

THE MIND (Mediterranean-DASH DIET INTERVENTION FOR NEURODEGENERATIVE DELAY) DIET — High folate, vitamin E, carotenoids & flavonoids (Morris et al., 2015)

Broccoli. Low-fat, low-sugar, low-sodium, high-fiber source of calcium, iron, potassium, folate, vitamins A, C, E and K, phytochemicals including antioxidants
Olive oil. High-fat (mainly heart-healthy mono and polyunsaturated fat including omega-3 fat, but also appreciable saturated fat), no-sugar, minimal-sodium, source of vitamin E and K, phytochemicals including antioxidants
Almonds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat), low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants and phytosterols
Brown rice. Low-fat, low-sugar, low-sodium, source of carb, protein, fiber, minerals, omega-3 fat, and phytochemicals including antioxidants . Rich source ofvitamin E, which is linked to neuroprotection

Wholegrains

Button
Blueberries. Low-fat, low-protein, low-sodium, source of fiber, iron, vitamins C and E, phytochemicals including antioxidants, omega-3 fat.

Berries

Button
Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat