What is it?
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a combination of the Mediterranean diet and the DASH diet. It is specifically designed to help prevent dementia and slow the decline in brain function that can happen with age.
History
The MIND diet was created by a team of researchers led by Dr. Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center in Chicago. The diet was conceived as a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, two of the most well-established dietary patterns for promoting health and reducing the risk of chronic diseases.
The MIND diet was developed specifically with the goal of reducing the risk of Alzheimer’s disease and other forms of dementia. It emphasizes certain foods that have been shown to benefit brain health, such as leafy green vegetables, berries, nuts, and whole grains, while limiting foods that have been linked to cognitive decline, such as red meat, fried foods, and sugary drinks.
The MIND diet has been the subject of numerous scientific studies, and the results have been promising. Research has shown that following the MIND diet is associated with a slower rate of cognitive decline and a reduced risk of Alzheimer’s disease.
Researchers continue to explore the role of specific components of the MIND diet, such as polyphenols and omega-3 fatty acids, in promoting brain health and reducing the risk of cognitive decline.
Health benefits
The main health benefits of the MIND diet include:
- Reduced risk of Alzheimer’s disease: Studies have shown that following the MIND diet can lower the risk of developing Alzheimer’s disease by as much as 53%.
- Improved cognitive function: The MIND diet is rich in foods that are known to support brain health, such as green leafy vegetables, berries, nuts, and fish. These foods provide the brain with the antioxidants and other nutrients it needs to function properly.
- Reduced risk of cardiovascular disease: The MIND diet is rich in fruits, vegetables, whole grains, and healthy fats, which can lower the risk of heart disease and stroke.
- Weight loss: The MIND diet emphasizes whole, unprocessed foods and limits foods high in sugar and unhealthy fats. This can help with weight management and overall health. Additionally, both the Mediterranean diet and the DASH diet have good research for their uses in weight loss.
MIND diet plan
Foods to have
The main components of the MIND diet include:
- Green leafy vegetables: At least six servings a week of green leafy vegetables such as spinach and kale are recommended. These are high in antioxidants and other nutrients that are beneficial for brain health.
- Other vegetables: At least one serving a day of other vegetables such as bell peppers, carrots, and tomatoes is recommended. Vegetables are rich in vitamins and minerals that help support brain health.
- Berries: At least two servings a week of berries such as blueberries and strawberries are recommended. Berries are rich in antioxidants and other nutrients that support brain health.
- Nuts: At least five servings a week of nuts such as almonds and walnuts are recommended. Nuts are high in healthy fats and antioxidants that support brain health.
- Beans: At least three servings a week of beans such as lentils and chickpeas are recommended. Beans are high in protein and fiber, which support overall health.
- Whole grains: At least three servings a day of whole grains such as quinoa, oats, and brown rice are recommended. Whole grains are high in fiber and other nutrients that support brain health.
- Fish: At least one serving a week of fish such as salmon and tuna is recommended. Fish is high in omega-3 fatty acids, which are beneficial for brain health.
- Poultry: At least two servings a week of poultry such as chicken and turkey are recommended. Poultry is high in protein and other nutrients that support overall health.
- Olive oil: Olive oil is recommended as the primary source of fat in the diet. Olive oil is high in monounsaturated fats and antioxidants that support brain health.
Foods to avoid
The MIND diet recommends limiting certain foods in order to promote brain health and prevent cognitive decline. These foods include:
- Red meat: Less than four servings a week of red meat such as beef, pork, and lamb are recommended. Consuming too much red meat, and especially processed meat, has been linked to an increased risk of cognitive decline and other health issues.
- Butter and stick margarine: Less than one tablespoon a day of butter and stick margarine is recommended. These foods are high in saturated fat, which can contribute to cognitive decline and other health issues.
- Cheese: Less than one serving a week of cheese is recommended. Cheese is high in saturated fat and cholesterol, which can contribute to cognitive decline and other health issues.
- Pastries and sweets: Less than five servings a week of pastries and sweets such as cakes, cookies, and candy is recommended. These foods are high in sugar, which can contribute to cognitive decline and other health issues.
- Fried or fast food: Less than one serving a week of fried or fast food such as french fries and fried chicken is recommended. These foods are high in unhealthy fats and calories, which can contribute to cognitive decline and other health issues.
- Alcohol: The MIND diet recommends to drink limited amount of wine, if at all. Alcohol consumption has been linked to an increased risk of cognitive decline and other health issues.
Example 7-day diet plan
Here is a sample 7-day meal plan that follows some of the principles of the MIND diet:
Day 1:
- Breakfast: Scrambled eggs with spinach and tomatoes, served with whole grain toast
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and carrots
- Dinner: Grilled salmon with roasted asparagus and quinoa
Day 2:
- Breakfast: Greek yogurt with mixed berries and almonds
- Lunch: Chickpea salad with mixed greens, cherry tomatoes, and carrots
- Dinner: Grilled turkey breast with roasted Brussels sprouts and brown rice
Day 3:
- Breakfast: Avocado and eggs on toasted whole grain bread
- Lunch: Grilled shrimp with mixed greens, cherry tomatoes, and brown rice
- Dinner: Grilled pork tenderloin with roasted zucchini and quinoa
Day 4:
- Breakfast: Chia seed pudding with almond milk and mixed berries
- Lunch: Grilled chicken wrap with mixed greens, cherry tomatoes, and whole grain wrap
- Dinner: Grilled salmon with roasted vegetables
Day 5:
- Breakfast: Oatmeal with blueberries, walnuts, and a drizzle of honey
- Lunch: Lentil soup with whole grain crackers
- Dinner: Baked chicken breast with roasted asparagus and quinoa
Day 6:
- Breakfast: Whole grain waffles with syrup and mixed berries
- Lunch: Grilled turkey with mixed greens, cherry tomatoes, and brown rice
- Dinner: Grilled shrimp with roasted eggplant and brown rice
Day 7:
- Breakfast: Whole grain pancakes with syrup and mixed berries
- Lunch: Chickpea salad with mixed greens, cherry tomatoes, and carrots
- Dinner: Grilled salmon with roasted vegetables
See also
- The Glycemic Index Diet: an overview
The Glycemic Index diet focuses on foods that are lower in glycemic index and load, which can help with diabetes and weight loss. - Low FODMAP Diet: an overview
The low FODMAP diet aims to reduce certain types of carbs that can cause bloating and gas. It can sometimes help reduce symptoms of IBS. - Paleo diet: an overview
The paleo diet replicates our ancestors diet with wild game, fish, fruits, vegetables, and nuts, while avoiding dairy, grains, and legumes. - Anti-inflammatory diet: an overview
The anti-inflammatory diet focuses on eating foods that have anti-inflammatory properties, and avoiding pro-inflammatory foods. - Gastric Balloon Diet Plan
Once you have a gastric balloon, properly transitioning from liquids on day 1 to 3, to solids by day 14, is key to success on your balloon.