Eliminating excess fat, losing excess weight can reduce the risk of obesity-related diseases, such as type 2 diabetes, blocked arteries, and thyroid dysfunction. A diet rich in fruits, vegetables, whole grains, and low-fat dairy products that reduce the risk of heart disease is a goal of four to five servings of fruit and four to five servings of vegetables per day. Low-fat dairy products such as milk, cheese, and yogurt; dark green vegetables such as cabbage and broccoli; and fortified foods such as soy products, juices, and cereals are good sources of calcium.

For a brain-healthy diet, avoid fried foods in favor of baked, steamed, and grilled foods. Eat dark fruits and vegetables, such as kale, spinach, broccoli, plums, raisins, blueberries, raspberries, plums, and cherries. Almonds, walnuts, pecans, and other nuts are great sources of vitamin E, which, along with other vitamins, also helps fight Alzheimer's disease.