I’m sure we all want to stay as sharp as possible throughout our lives. Studies have shown that what we eat can significantly influence our memory, either improving or declining it. As more research is conducted and new medications are developed, we’ll have even more information—so stay tuned. In the meantime, let’s review some foods to avoid and foods to include in our diets to support memory health.

Foods to Avoid for Better Memory:

  • French Fries: High in fat
  • Processed Meats: Contain many additives and preservatives
  • White Rice: High in carbs and sugar
  • Canned Fish: Potentially high in mercury
  • Artificial Sweeteners: Includes drinks containing them
  • Fast Food Burgers: High in fat and salt content

Foods to Help Improve Memory:

  • Vegetables: At least 2 servings per day, including one serving of leafy greens
  • Berries: 2 to 5 servings per week (excluding dried berries)
  • Whole Grains: 3 or more servings per day, focusing on minimally processed grains
  • Nuts and Seeds: 5 or more servings per week, including peanuts
  • Beans: At least 3 to 4 servings per week
  • Seafood: At least 1 serving per week, emphasizing fatty fish like salmon, mackerel, herring, or sardines
  • Poultry: 2 or more servings per week, focusing on light meat without skin
  • Extra-Virgin Olive Oil: 2 tablespoons per day, specifically extra-virgin, not other types of olive or vegetable oils

Here at Trilogy, we reinforce healthy habits through our Flavorful Balance and Flavorful Dignity programs. The idea behind the program is to prepare as many foods from scratch as possible while balancing them with comfort foods. We aim to keep everyone happy and healthy for as long as possible. The key is not to be so restrictive that you don’t enjoy the diet, which can lead to bad habits emerging.

“The program is based on information from the Academy of Nutrition and Dietetics, which promotes an overall healthy diet for cognitive improvement with less processed food, additives, and sodium, and an increase in whole grains, fruits, and vegetables,” – Jenna Richie, RDN, AVP of Clinical Nutrition.

I hope this information was helpful; it served as a good reminder for me as well!


Rhonda Dempsey
Chief Nursing Officer