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Lifestyle Medicine Pillars: Nutrition

June 15, 2026

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Lifestyle medicine pillars - nutrition

As described in our article Lifestyle Medicine for Adolescents and Adults with Down Syndrome, nutrition is one of the pillars of lifestyle medicine identified by the American College of Lifestyle Medicine.

Why work on improved nutrition?

Benefits can include:

  • Better fuel for the body
  • Improved hydration
  • Better mental health and possibly slowed cognitive decline
  • Prevention or better control of conditions like type 2 diabetes
  • Improved weight management (overweight and obesity are more common in people with Down syndrome)

What is optimal nutrition for adolescents and adults with Down syndrome?

This is a question of ongoing study. Studies have not demonstrated one single “best” diet for people with Down syndrome.

What are ways to eat a healthy diet?

Diets such as the DASH, Mediterranean, MIND, and anti-inflammatory diets all have benefits.

Some general guidelines include:

  • Eat more whole food plants
  • Whole food plants include vegetables, fruits, whole grains, lentils, beans, nuts, and seeds.
  • Fill 1/2 your plate with vegetables and fruits, 1/4 with protein, and 1/4 with starches.
  • Add vegetables to foods like soup, pasta, sauces, and eggs.
  • Add beans to dishes (for example, pasta or taco meat).
  • Talk about which parts of meals to have seconds of (for example, fruits and vegetables).
  • Cut back on ultra-processed foods.
  • Limit soda/pop.
  • Reduce fast food and processed meats.
  • Eat less red meat.
  • Incorporate fish 1-2 times per week.
  • Drink water.
  • Aim for 64 ounces of water each day.
  • Try flavoring water with fruit.
  • Try seltzer or sparkling water.
  • Make simple food swaps.
  • Choose baked or grilled instead of fried food.
  • Try cauliflower pizza crust or cauliflower rice.
  • Eat zucchini noodles instead of refined pasta.
  • Use plant-based oils such as olive, avocado, or canola oil instead of animal fats like lard and butter.
  • Include the person with Down syndrome in the planning, shopping, and cooking.
  • Review food labels.
  • Use apps and visuals.

See the Resources section below for articles and visuals with additional information about healthy eating.

Examples of goals

I will fill 1/2 my plate for dinner with fruits and vegetables at least 4 times per week for the next month. I will record it on my calendar when I do it.

I will drink a glass of water with each meal 5 days per week.

Resources

Adult Down Syndrome Center

Lifestyle Medicine for Adolescents and Adults with Down Syndrome

Nutrition and Hydration Apps

Tips for Staying Hydrated

Visuals About the Food Groups

Visual Recipes

Ways to Eat More Green Vegetables

All Nutrition and Hydration Resources

General

About Lifestyle Medicine (American College of Lifestyle Medicine)

Anti-Inflammatory Diet (Johns Hopkins)

DASH Diet (National Institutes of Health)

How to Understand and Use the Nutrition Facts Label (U.S. Food and Drug Administration)

Mediterranean Diet (Cleveland Clinic)

MIND Diet (Cleveland Clinic)

Ultra-Processed Foods (Johns Hopkins)

References

Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015-1022. doi:10.1016/j.jalz.2015.04.011

Yu X, Pu H, Voss M. Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. Br J Nutr. 2024;132(7):898-918. doi:10.1017/S0007114524001405

View All Resources
View All Resources

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