The MIND diet

The MIND Diet

The MIND diet, short for the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, is a dietary regimen designed to promote brain health and reduce the risk of cognitive decline and neurodegenerative diseases such as Alzheimer's. It combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, emphasizing the consumption of brain-boosting foods like leafy greens, berries, nuts, whole grains, fish, and olive oil while limiting the intake of red meat, sweets, and processed foods. The MIND diet is praised for its potential to support cognitive function and overall well-being, making it a popular choice for those interested in maintaining a healthy brain as they age.

The healthy items the MIND diet guidelines suggest include:

• 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
• 4+ meals a week of beans
• 2+ servings a week of 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

Credit to https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/