The MIND Diet Plan: Food List, 7-Day Sample Menu, Health Benefits

What is the MIND Diet?

The MIND diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. As the name suggests, it was specifically designed to promote brain health and prevent Alzheimer's disease and dementia.

Key Features of the MIND Diet

Some of the key features of the MIND diet include:

• Emphasizes foods like vegetables, berries, nuts, olive oil, and fish
• Limits red meats, butter/margarine, cheese, pastries, and sweets
• Recommends minimal consumption of fried foods and fast food
• Encourages whole grains over refined grains
• Suggests drinking green tea and eating beans regularly

MIND Diet Food List

Here are the main food groups that the MIND diet encourages and limits:

10 Foods to Eat Frequently

1. Green leafy vegetables: Aim for 6 or more servings per week. These include kale, spinach, collards, swiss chard, etc.
2. Other vegetables: Try to eat another vegetable in addition to greens at least once a day.
3. Nuts: Get 5 or more servings per week. Almonds, walnuts, pecans, and other tree nuts are great choices.
4. Berries: Have berries 2 or more times per week. Strawberries, blueberries, raspberries and blackberries are excellent options.
5. Beans: Aim for 3 servings per week. Lentils, black beans, garbanzo beans, soybeans and all types of beans are good.
6. Whole grains: Try to make at least half of your grain servings whole grain. Oatmeal, brown rice, whole wheat bread/pasta, etc.
7. Fish: Eat fish at least once per week. Salmon, tuna, trout, sardines and other fatty fish are best.
8. Poultry: Chicken or turkey works. Have a few times per week.
9. Olive oil: Use olive oil as your main cooking oil and drizzle it over salads, veggies, pasta, etc.
10. Wine: Enjoy a glass of wine with dinner most nights, if desired. Red wine may offer extra brain benefits.

5 Foods to Limit

1. Butter & margarine: Limit to less than 1 tbsp per day on average.
2. Cheese: Have less than 1 oz (about the size of your thumb) daily.
3. Red meat:Aim for no more than 3 or 4 servings per week.
4. Fried food: Avoid these. Choose healthier cooking methods.
5. Pastries & sweets:Keep these as occasional treats in small portions.

Sample 1 Week MIND Diet Meal Plan

Here is an example of what 1 week on the MIND diet may look like:

Monday

• Breakfast: Greek yogurt with berries + almonds + green tea
• Lunch: Veggie & brown rice salad with chickpeas + olive oil dressing
• Dinner: Broiled salmon + kale salad with pecans + glass of red wine

Tuesday

• Breakfast: Peanut butter on whole grain toast + banana
• Lunch: Lentil vegetable soup + whole grain crackers
• Dinner: Turkey tacos with salsa, beans, shredded lettuce + strawberries

Wednesday

• Breakfast: Oatmeal with walnuts + blueberries + green tea
• Lunch: Tuna salad sandwich on whole grain + carrot sticks
• Dinner: Veggie & brown rice stir fry + glass of wine

Thursday

• Breakfast: Whole grain toast with almond butter + banana
• Lunch: Black bean soup + mixed salad with chickpeas & olive oil dressing
• Dinner: Baked chicken + roasted Brussels sprouts + glass of wine

Friday

• Breakfast: Greek yogurt with mixed berries + slivered almonds
• Lunch: Spinach salad with tuna & olive oil based dressing + whole grain roll
• Dinner: Veggie pizza with mixed vegetables + salad with balsamic dressing

Saturday

• Breakfast: Vegetable omelet + berries
• Lunch: Black bean & veggie burritos + mixed green salad
• Dinner: Grilled salmon + broccoli + brown rice + glass of wine

Sunday

• Breakfast: Avocado toast on whole grain + scrambled eggs
• Lunch: Lentil soup + whole grain crackers + carrots
• Dinner: Roast turkey + roasted Brussels sprouts & sweet potato + cranberry sauce

Health Benefits of Following the MIND Diet

Research has found that closely following the MIND diet is associated with numerous benefits, including:

• 53% lower risk of Alzheimer's disease
• 35% lower risk of dementia overall
• Slower cognitive decline with aging
• Reduced inflammation
• Lower risk of heart disease, stroke, and diabetes
• Healthier body weight

The MIND diet encourages eating from lots of nutrient-dense food groups while limiting unhealthy foods. This provides benefits for both the body and mind.

Why the MIND Diet is Good for the Brain

Researchers developed the MIND diet specifically to help prevent Alzheimer's and dementia. It focuses on foods and nutrients that have been linked with better cognitive function, including:

• Berries - Rich in flavonoids with antioxidant and anti-inflammatory benefits
• Green leafy vegetables - Contain vitamin K, lutein, folate and other brain-healthy nutrients
• Nuts - Great sources of healthy fats, protein, vitamin E and antioxidants
• Olive oil - Provides anti-inflammatory monounsaturated fatty acids
• Whole grains - Improve blood flow and may support brain cell communication
• Fish high in omega-3 fats - Support neuron structure and lower inflammation

By focusing on these foods linked to better brain health and limiting unhealthy foods, the MIND diet aims to prevent cognitive decline and reduce dementia risk.

Tips for Following the MIND Diet

Here are some helpful tips to get you started on the brain-healthy MIND diet:

1. Gradually increase MIND diet foods -

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.