Neha Patil (Editor)

MIND diet

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The Mediterranean-DASH Intervention for Neurodegenerative Delay diet, or more commonly, the MIND diet, combines the portions of the DASH diet and the Mediterranean diet that are most conducive to brain health. A major purpose of the MIND diet is to reduce the occurrence of Alzheimer's disease. Diet is one of many factors; genetics, smoking, exercise and education also play a role. The MIND diet was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center in Chicago.

Contents

Diet

The MIND diet prescribes these ten healthy food groups:

  • Green leafy vegetables (like spinach and salad greens): At least six servings a week
  • Other vegetables: At least one a day
  • Nuts: Five servings a week
  • Berries: Two or more servings a week
  • Beans: At least three servings a week
  • Whole grains: Three or more servings a day
  • Fish: Once a week
  • Poultry (like chicken or turkey): Two times a week
  • Olive oil: Use it as your main cooking oil.
  • Wine: One glass a day

    • Counter-recommendations

    The MIND diet discourages eating from five unhealthy food groups:

  • Red meat: Less than four servings a week
  • Butter and stick margarine: Less than a tablespoon daily
  • Cheese: Less than one serving a week
  • Pastries and sweets: Less than five servings a week
  • Fried or fast food: Less than one serving a week

    • Reviews

    In January 2016, U.S. News & World Report ranked DASH Diet, Mediterranean diet, and MIND Diet as the top three best overall diets.

    References

    MIND diet Wikipedia
    (Text) CC BY-SA