The MIND Diet is a combination of the Mediterranean and DASH Diet Plans focusing on the prevention of cognitive decline through dietary intervention of brain healthy foods including berries (with a special emphasis on blueberries), extra-virgin olive oil, whole grains, leafy greens, nuts, beans, fish, other vegetables, and lean poultry. These foods are high in antioxidants, vitamin E, B vitamins, fiber, and healthy dietary fats. While limiting foods that are high in saturated and trans fats such as red meats, sweets, fried foods and fast foods, butter, and whole fat dairy. Change is hard but scientific evidence is proving that the combination of these foods may have cognitive benefits.
As a dietitian working with participants on the MIND and NOURISH Clinical Trials for over 6 years I have seen first-hand how nutrition is medicine. In fact, you can view some of my research on the importance of treatment fidelity in clinical trials in the peer-reviewed Contemporary Clinical Trials Journal.
Sample MIND Diet 1-Day Menu
Breakfast
- 1 cup cooked oats with:
- 1 tablespoon extra-virgin olive oil (EVOO)
- ½ cup blueberries
- 1 ounce mixed nuts
Snack
- 3 cups air-popped popcorn or 1/2 cup Strawberries
Lunch
- Large salad including:
- At least 1 cup leafy greens
- 3 ounces grilled chicken breast
- ½ cup chopped vegetables (e.g., celery, carrots, green onion)
- 1 tablespoon EVOO with 1 tablespoon balsamic vinegar
- Optional: low-fat feta cheese
Snack
- ½ cup edamame, lightly sprinkled with sea salt
Dinner
- 4 ounces fresh salmon
- ½ cup roasted asparagus
- ½ cup cooked brown rice
If you are interested in learning more about the MIND Diet, please contact me.