What are "Nutrition Moments"?

"Nutrition Moments" are the results of a collaboration between the BC Brain Wellness Program and UBC Dietetics. Throughout March 2025, small groups of dietetics students will share key nutrition information and actionable tips during online and in-person exercise classes.

Nutrition Moment #2: Eating to reduce inflammation

Developed and Delivered by [Sakura Rashidi, Liam Cook, Yaiheya Guillen]

Brain Wellness Program Class and Date

[Functional Strength, Floor Based - Mondays, 10:15 - 11am on Monday March 17]

Why [Eating to reduce inflammation] matters for healthy aging and brain wellness?

[Anti-inflammatory eating patterns are long-term eating habits that can reduce inflammation- focusing on eating patterns rather than specific foods are more important, realistic, and leave room for balance. Chronic inflammation is a type of low-grade inflammation that can last for months or years, linked to numerous conditions affecting healthy aging and brain wellness such as heart disease, dementia and arthritis. ^[1].

Resources for Further Learning

Participant Handout

Eating to reduce inflammation

https://wiki.ubc.ca/File:FNH_480_Handout_(3).jpg

=

Nutrition Moment #3: Protein for Post-Exercise Fuelling

Developed and Delivered by Ania Avadanei, Adele Lo, Kaitlin Wong

Brain Wellness Program Class and Date

March 13, 2025 Functional Strength

Post Exercise Protein Handout

Why Protein after exercise matters for healthy aging and brain wellness?

After exercise, the muscles and brain need the right nutrients to recover and function at their best. Protein plays a key role in this process. Protein provides the building blocks (amino acids) needed to repair and rebuild muscle, helping individuals stay strong and active, and keep improving in strength and physical ability. As we age, protein and muscle breakdown in the body increases, making protein intake crucial for maintaining total body muscle mass and maintaining functional capacity ^[2] Protein-rich foods also supply amino acids that support neurotransmitter production, which are critical for maintaining memory, focus, and mood regulation in brain health and resilience ^[3]. Exercise and movement can also place stress on the body, and without enough protein, recovery may be slower. Getting enough protein helps prevent too much muscle breakdown and keeps you feeling energized. By fueling your body with the right nutrients post-workout, you can help maintain your existing muscle while also protecting the brain and promoting long-term wellness.^[4]

Resources for Further Learning

[https: https://olderadultnutritionscreening.com/resources-for-older-adults/#protein-foods / Protein Foods, University of Waterloo Nutrition and Aging Lab, 2020]
[https: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/ Canada’s Food Guide, Government of Canada, 2022]

References

Campbell, W. W., Deutz, N. E., Volpi, E., & Apovian, C. M. (2023). Nutritional interventions: Dietary protein needs and influences on skeletal muscle of older adults. The Journals of Gerontology: Series A, 78(Supplement_1), 67–72. https://doi.org/10.1093/gerona/glad038

Nishimura, Y., Højfeldt, G., Breen, L., Tetens, I., & Holm, L. (2021). Dietary protein requirements and recommendations for Healthy Older Adults: A critical narrative review of the scientific evidence. Nutrition Research Reviews, 36(1), 69–85. https://doi.org/10.1017/s0954422421000329

Phillips, S. M. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 4. https://doi.org/10.3389/fnut.2017.00013

Participant Handout

File:Post Exercise Protein Workshop.jpg

Nutrition Moment #6: Carbohydrates for Exercise and Brain health

Carbohydrates for Exercise and Brain Health Handout

Developed and Delivered by Lucy Bergeron, Nathalie Lam and Julia Watkins

Brain Wellness Program Class and Date

Yoga Foundations, Wednesday March 12 at 9:30-10:30 am

Why carbohydrates for exercise and brain health matters for healthy aging and brain wellness?

Understanding how to fuel appropriately with carbohydrates for exercise is important because they provide energy for your muscles. The more intense the exercise is, the more your body relies on carbohydrates for fuel. Fueling properly and progressing to higher levels of intensity can maximize the important benefits of muscle growth and heart health that we get from physical activity. Additionally, carbohydrates are important because they are the crucial fuel source for the brain.

References

Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29 Suppl 1, S17–S27. https://doi.org/10.1080/02640414.2011.585473

Lee, K. H., Cha, M., & Lee, B. H. (2020). Neuroprotective Effect of Antioxidants in the Brain. International Journal of Molecular Sciences, 21(19), 7152. https://doi.org/10.3390/ijms21197152

Muth, A.-K., & Park, S. Q. (2021). The impact of dietary macronutrient intake on cognitive function and the brain. Clinical Nutrition, 40(6), 3999–4010. https://doi.org/10.1016/j.clnu.2021.04.043

Puri, S., Shaheen, M., & Grover, B. (2023). Nutrition and cognitive health: A life course approach. Frontiers in Public Health, 11, 1023907. https://doi.org/10.3389/fpubh.2023.1023907

Resources for Further Learning

Participant Handout

File:Carbohydrates for Exercise and Brain Health.pdf

Nutrition Moment #7: Nutrient-Dense Snacks for Before and After Exercise

Developed and Delivered by Gurleen Boparai, Skyla Wagner, Rose Xia, and Hengameh Rahmati

Take home resource for the "Nutrient-Dense Snacks for Before and After Exercise" workshop

Brain Wellness Program Class and Date

Strength and Balance Level 3; Wednesday March 5th 2025 4:30pm – 5:30pm

Why fueling exercise with nutrient dense snacks matters for healthy aging and brain wellness?

High-protein, nutrient-dense snacks are crucial for muscle maintenance and growth, especially for older adults who may struggle with fatigue and low appetite. As muscle maintenance becomes harder with age, easily digestible protein snacks can help prevent muscle loss. Proper nutrition and exercise also support brain health while aging. Since many older adults consume insufficient protein, prioritizing protein-rich snacks is an effective way to boost nutrition and fuel physical activity.

References

Jyväkorpi, S. K., Niskanen, R. T., Markkanen, M., Salminen, K., Sibakov, T., Lehtonen, K., Kunvik, S., Pitkala, K. H., Turpeinen, A. M., & Suominen, M. H. (2023). Effect of milk fat globule membrane- and protein-containing snack product on physical performance of older women-A randomized controlled trial. Nutrients, 15(13), 2922. https://doi.org/10.3390/nu15132922

Kreider, R. B., & Campbell, B. (2009). Protein for Exercise and Recovery. The Physician and Sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705

Peng, L., Lin, M., Tseng, S., Yen, K., Lee, H., Hsiao, F., & Chen, L. (2024). Protein‐enriched soup and weekly exercise improve muscle health: A randomized trial in mid‐to‐old age with inadequate protein intake. Journal of Cachexia, Sarcopenia and Muscle, 15(4), 1348-1357. https://doi.org/10.1002/jcsm.13481

Resources for Further Learning

1. Protein foods, Government of Canada, 2022

2. Nutrition and Physical Activity, HealthLink BC, 2022

Participant Handout

File:Take home resource for the "Nutrient-Dense Snacks for Before and After Exercise" workshop.jpg

Nutrition Moment #9: Smart Shopping, Healthy Eating: A Budget Friendly Guide

Healthy Eating on a Budget Handout

Developed and Delivered by Kirianna Park, Henna Mohammed, Chloe Baknes, Michelle Young

Brain Wellness Program Class and Date

High-Intensity Chair Exercise; Friday March 7, 2025 10:30-11:30am

Why does healthy eating on a budget matter for healthy aging and brain wellness?

In an older population who may be reliant on retirement savings, ensuring that they are adequately nourished can be a struggle on a limited income. A balanced diet provides essential nutrients, including vitamins, minerals, and protein, which will support overall health and well-being. It is essential for physical function, including bone health and muscle maintenance, and brain wellness and cognition. Affordable and accessible nutritious foods make it easier for older adults to maintain a healthy diet without financial constraints.

References

Health Canada. (2024). Healthy eating on a budget. Canada’s Food Guide. Retrieved February 24, 2025, from https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-eating-budget/

Health Canada. (2022). Healthy eating for seniors. Canada Food Guide. Retrieved February 24, 2025, from https://food-guide.canada.ca/en/tips-for-healthy-eating/seniors/ ‌

National Institute on Aging. (2021, November 23). Healthy Meal Planning: Tips for Older Adults. Retrieved February 24, 2025, from https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults

Resources for Further Learning

Participant Handout

File:Smart Shopping, Healthy Eating.jpg

Nutrition Moment #10: Easy Plant Based High Protein Snacks

Developed and Delivered by Luz Gomez, Emily Ho & Rose Punsky

Plant based protein snacks handout

Brain Wellness Program Class and Date

Dance: March 7, 2025

Why do plant based high protein snacks matter for healthy aging and brain wellness?

Snacks that are high in protein are important for muscle recovery after exercise. Protein requirements may increase in older adults and in those who are at risk of losing significant muscle mass. Plant-based sources of protein are often cheaper than animal-based sources, and including them in your diet increases variety.

References

Churchward-Venne, T. A., Holwerda, A. M., Phillips, S. M., & Loon, L. J. C. van. (2016, February 19). What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult? - sports medicine. SpringerLink. https://link.springer.com/article/10.1007/s40279-016-0504-2

U.S. National Library of Medicine. (n.d.-b). Protein in Diet: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/002467.html

[Government of Canada (2024). Eat Protein Foods. Government of Canada. https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/#section-3

Resources for Further Learning

Participant Handout

File:Nutrition Moment (1).pdf

Nutrition Moment #11: Build Better Bones: Learning How to Support Your Bone Health with Nutrition

Developed and Delivered by: Thisumi Jayasekara, Merisa Mujkanovic, Julia Yeh

Brain Wellness Program Class and Date

Strength and Balance Level 2 - Tuesday March 11, 11am - 12pm

Build Better Bones: Learning How to Support Your Bone Health with Nutrition

Why does bone health matter for healthy aging and brain wellness?

Bone health is important to help support your body to complete daily activities. This includes grocery shopping, cooking, cleaning, and enjoying time with loved ones. Poor bone health can lead to increased risks for fractures and poor quality of life. Osteoporosis is a bone disease that is caused by poor bone health and bone weakness ^[5]^[6]^[7]. Bone health can be enhanced by proper nutrition and physical activity. Bone health nutrition includes consuming adequate amounts of foods rich in protein ^[8], calcium, vitamin D, phosphorus, magnesium, and vitamin K.

References

↑ "Inflammation and Diet". PEN: Practice-based Evidence in Nutrition. Retrieved March 12, 2025.
↑ "Dietary protein requirements and recommendations for healthy older adults: a critical narrative review of the scientific evidence" (PDF). Cambridge. October 20,2021. Retrieved February 15, 2025. |first= missing |last= (help); Check date values in: |date= (help)
↑ [(https://www.mdpi.com/2072-6643/11/6/1315 "Dietary protein and Amino acid intake: Links to the maintenance of cognitive health"] Check |url= value (help). MDPI. June 12, 2019. Retrieved February 15, 2025. |first= missing |last= (help)
↑ "Dietary protein requirements and recommendations for healthy older adults: a critical narrative review of the scientific evidence" (PDF). Nutrition Research Reviews. 36: 69–85. October 20, 2021 – via Cambridge. line feed character in |title= at position 75 (help)
↑ Dietitians of Canada. Bone Health and Osteoporosis In: Practice-based Evidence in Nutrition® [PEN].2023
↑ Plawecki, K., & Chapman-Novakofski, K. (2010). Bone health nutrition issues in aging. Nutrients, 2(11), 1086–1105. 10.3390/nu2111086
↑ Public Health Agency of Canada. (2020). Osteoporosis and related fractures in Canada: Report from the Canadian Chronic Disease Surveillance System. Government of Canada. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/osteoporosis-related-fractures-2020.html#a1.3
↑ Surdykowski, A. K., Kenny, A. M., Insogna, K. L., & Kerstetter, J. E. (2010). Optimizing bone health in older adults: the importance of dietary protein. Aging Health, 6(3), 345–357. 10.2217/ahe.10.16

Resources for Further Learning

Participant Handout

https://wiki.ubc.ca/File:Bone_Health_Handout.jpg

[1] "Inflammation and Diet". PEN: Practice-based Evidence in Nutrition. Retrieved March 12, 2025.

[2] "Dietary protein requirements and recommendations for healthy older adults: a critical narrative review of the scientific evidence" (PDF). Cambridge. October 20,2021. Retrieved February 15, 2025. |first= missing |last= (help); Check date values in: |date= (help)

[3] [(https://www.mdpi.com/2072-6643/11/6/1315 "Dietary protein and Amino acid intake: Links to the maintenance of cognitive health"] Check |url= value (help). MDPI. June 12, 2019. Retrieved February 15, 2025. |first= missing |last= (help)

[4] "Dietary protein requirements and recommendations for healthy older adults: a critical narrative review of the scientific evidence" (PDF). Nutrition Research Reviews. 36: 69–85. October 20, 2021 – via Cambridge. line feed character in |title= at position 75 (help)

[5] Dietitians of Canada. Bone Health and Osteoporosis In: Practice-based Evidence in Nutrition® [PEN].2023

[6] Plawecki, K., & Chapman-Novakofski, K. (2010). Bone health nutrition issues in aging. Nutrients, 2(11), 1086–1105. 10.3390/nu2111086

[7] Public Health Agency of Canada. (2020). Osteoporosis and related fractures in Canada: Report from the Canadian Chronic Disease Surveillance System. Government of Canada. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/osteoporosis-related-fractures-2020.html#a1.3

[8] Surdykowski, A. K., Kenny, A. M., Insogna, K. L., & Kerstetter, J. E. (2010). Optimizing bone health in older adults: the importance of dietary protein. Aging Health, 6(3), 345–357. 10.2217/ahe.10.16

[1]

[2]

[3]

[4]

[5]

[6]

[7]

[8]