The MIND Diet: A Guide For Beginners

Food is an essential part of who you are, and when you eat meals full of vitamins and minerals, your body and overall sense of well-being reflects that every little thing your body does is because of the nutrients you give your body – which is why nutrition is a key dimension of your health.

The MIND diet is designed to prevent dementia and loss of brain function as you age. It combines the Mediterranean diet and the DASH diet to create a dietary pattern that focuses specifically on brain health.

This article is a detailed guide for beginners, with everything you need to know about the MIND diet and how to follow it.

By incorporating the MIND diet into your eating routine, your waistline will benefit – and so will your brain. This approach is a great way to promote a healthy body AND mind by ensuring you’re getting all the necessary nutrients.

What Is The MIND Diet?

MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay.

The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. It combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.

Many experts regard the Mediterranean and DASH diets as some of the healthiest. Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.

But researchers wanted to create a diet specifically to help improve brain function and prevent dementia. To do this, they combined foods from the Mediterranean and DASH diets that had been shown to benefit brain health.

For example, both the Mediterranean and DASH diets recommend eating a lot of fruit. Fruit intake has not been correlated with improved brain function, but eating berries has been .

Thus, the MIND diet encourages its followers to eat berries, but does not emphasize consuming fruit in general. Currently, there are no set guidelines for how to follow the MIND diet. Simply eat more of the 10 foods the diet encourages you to eat, and eat less of the five foods the diet recommends you limit.

How It Works

The MIND diet is specifically designed to help boost brain functioning while incorporating nutrient-rich foods from two other healthy diets: the Mediterranean and DASH.

By including brain-friendly foods like leafy greens, berries and fish, the MIND diet promotes a healthy mind-body connection and studies have shown to reduce the risk of Alzheimer’s.

10 Foods To Eat

1. Green leafy vegetables (like spinach and salad greens): At least six servings a week
2. All other vegetables: At least one a day and choose non-starchy veggies for their low-cal/high nutrient ratio
3. Nuts (a variety of kinds): Five servings a week
4. Berries (like blueberries or raspberries): Two or more servings a week
5. Beans (all beans, lentils and soybeans): At least three servings a week
6. Whole grains (like oatmeal or quinoa): Three or more servings a day
7. Fish (like salmon or trout): Once a week
8. Poultry (like chicken or turkey): Two times a week
9. Olive oil: Use it as your main cooking oil
10. Wine: (Optional and as approved by your physician. This only applies if you are of legal drinking age.) One glass a day. Both red and white wine have benefits, but most research has focused primarily on red wine to help protect against Alzheimer’s disease

5 Foods To Limit

1. Red meat: Less than four servings a week
2. Butter and margarine: Less than a tablespoon daily
3. Cheese: Less than one serving a week
4. Pastries and sweets: Less than five servings a week
5. Fried or fast food: Less than one serving a week

Preparing Meals On The MIND Diet

Making meals on the MIND diet doesn’t have to be complicated. Just try to include the 10 suggested foods and food groups when you plan your meals. For example, have some plain yogurt with berries and sliced almonds for a simple breakfast. By practicing and maintaining healthy nutritional practices, you will be taking steps towards having a greater sense of well-being!