What is Mind Diet?

The MIND diet contains foods rich in certain vitamins, carotenoids, and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation. Researchers found a 53% lower rate of Alzheimer’s disease for those with the highest MIND scores.

Plan and Suggestions

• 3+ servings a day of whole grains
• 1+ servings a day of vegetables (other than green leafy)
• 6+ servings a week of green leafy vegetables
• 5+ servings a week of nuts
• 3+ servings a day of beans
• 2+ servings a week berries
• 2+ meals a week of poultry
• 1+ meals a week of fish
• Mainly olive oil if added fat is used

The unhealthy items, which are higher in saturated and trans fat, include:

Less than 5 servings a week of pastries and sweets

Less than 4 servings a week of red meat (including beef, pork, lamb, and products made from these meats)

Less than one serving a week of cheese and fried foods

Less than 1 tablespoon a day of butter/stick margarine

Purpose

The MIND diet, partially based on the Mediterranean and DASH diets, could directly prevent the onset or slow the progression of dementia. All three diets highlight plant-based foods and limit the intake of animal and high saturated fat foods. The MIND diet recommends specific “brain healthy” foods to include, and five unhealthy food items to limit.

Recipes

Breakfast

• Greek yogurt (6 ounces).
• Blueberries (½ cup) and strawberries (½ cup).
• Whole-grain toast (1 slice) with mashed avocado (½).

Lunch

• Whole-wheat bread (2 slices) for a chicken sandwich.
• Cooked chicken breast (¾ cup).
• Dijon mustard (1 teaspoon).
• Romaine lettuce (1 cup) for salad.
• Fresh cucumber slices (1 cup).
• Tomato wedges (½ cup).
• Sunflower seeds (1 tablespoon).
• Low-calorie Italian dressing (1 teaspoon).

Dinner

• Salmon (3 ounces) with tarragon and mustard (1 teaspoon each).
• Couscous (½) cup with zucchini (½ cup) and asparagus (4 spears).
• Lima beans (1 cup).
• Arugula and baby spinach (½ cup each) for salad.
• Vinaigrette dressing (1 tablespoon) made with olive oil.
• Red wine (5 ounces).

Snack

• 1⁄3 cup pecans, unsalted (mid-morning).
• ½ cup sliced almonds (evening).

Snack

• Eating out is easily doable on MIND.
• Choose green salads with olive oil-based dressing, which you can order on the side.
• Have lightly seasoned chicken or fish, and avoid heavy sauces like cream sauces.
• Choose healthy side dishes, like steamed vegetables instead of fries.
• Wine is allowed, so have a drink if you like.
• Enjoy fresh berries for dessert.

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