What Is the MIND Diet? A Brain-Healthy Eating Plan for Older Adults

Did you know there is a diet specifically made to help your memory? The MIND diet (Mediterranean-DASH diet Intervention for Neurodegenerative Delay) was developed to preserve our brain health and was developed fairly recently in 2015. This diet takes part of the Mediterranean and DASH diets, both of which have been shown to help delay cognitive decline. But the MIND diet really focuses on the components of the other diets that show the most benefit to brain health, like the Mediterranean and DASH Diets. 

While family history can increase your chances for dementia, there are other lifestyle factors that can also contribute, like obesity, high blood pressure, smoking, diabetes, and high cholesterol. What makes both of these diets successful is the focus on whole foods rich in vitamins and minerals while reducing processed foods that are high in sodium and saturated fats. This combination will protect the heart and provide the brain with more oxygen rich blood, leading to better brain health.

MIND diet recommendations include:

• 3+ servings/day of whole grains
• 1+ servings/day of vegetables (other than green leafy vegetables)
• 6+ servings/week of green leafy vegetables
• 5+ servings/week of nuts
• 4+ servings/week of beans
• 2+ servings/week of berries
• 2+ servings/week of skinless poultry
• 1+ servings/week of grilled/baked fish
• Olive oil used as the main cooking oil

In addition to what is recommended to enjoy, here are foods to limit:

• Less than 5 servings/week of sweets/pastries/desserts
• Less than 4 servings/week of red meat (beef, pork, lamb)
• Less than 1 serving/week of cheese and fried foods
• Less than 1 tablespoon/day of butter or stick margarine

The Science Behind the MIND Diet

Research shows that by following these recommendations, people were able to reduce their risk of developing dementia by over 50%. Studies have shown that people were able to reduce their risk for dementia by 35% following this diet “some of the time.” The reason for this success? The foods recommended are rich in antioxidants and nutrients that are beneficial for our health. These components protect us from cancer producing cells as well as reduce inflammation and stress within our body.

In developing this diet, researchers found that specific foods stand out.

• Whole grains, including brown or wild rice, barley, quinoa, farro, oats, whole grain bread, and even popcorn! These foods provide fiber, iron, B vitamins, selenium, potassium, and magnesium. The serving size for whole grains are ½ cup or 1 slice of bread.
• Green leafy vegetables include kale, spinach, collard greens, mustard greens, arugula, Bok choy, romaine lettuce, and broccoli. These are high in folate, Vitamin E, Vitamin K, carotenoids, and flavonoids. All other vegetables are rich in fiber, folate, potassium, Vitamin A, and Vitamin C but can be more interchangeable for variety and color. The serving size for vegetables is usually 1 cup fresh or ½ cup cooked.
• Berries, specifically strawberries and blueberries, are high in fiber, vitamin C, and antioxidants, and have been shown to improve memory. While all fruit is good for your overall health, berries have an added layer of protection for your mind. The serving size for berries is 1 cup.
• Nuts are high in fiber, magnesium, and omega 3 fatty acids. The serving size is 1 oz or ¼ cup.
• Beans/legumes are rich in protein, fiber, folate, iron, and phosphorus. The serving size is ½ cup.
• Fish and olive oil are both good sources of Vitamin E and omega 3 fatty acids which, help reduce inflammation and have been shown to slow the progression of dementia. The serving size is 3-4 ounces.
• Skinless poultry is rich in protein and Vitamin B12. The serving size is 3-4 ounces.

Foods like pastries, desserts, red meat/processed meat, fried foods, and butter/margarine are higher in added sugar, saturated fat, cholesterol, and sodium. By choosing these less often, you are protecting your heart and brain from their negative impact.

7 tips to incorporate the MIND Diet in your menu

While the MIND diet provides many points to follow, it is not necessarily a strict diet. And remember that even if you only partially follow this diet, it will still provide some protection against dementia. Here are some ideas on how to add food to your weekly menu:

• Keep berries on hand. Spring and Summer seasons are prime berry seasons, and fresh berries may be preferred. But frozen berries are great year round too. You can add berries to oatmeal, a yogurt bowl, cereal, a smoothie, or have as a dessert.
• Get your greens in! You can add raw spinach or kale to a smoothie or add it to a pasta dish, make a fresh summer salad, or keep frozen broccoli on hand. Try to add a green leafy vegetable every day but alternate your favorites for variety’s sake. Also, try to include one more vegetable of your choice per day. This could be adding extra vegetables to a salad or even raw veggies as a snack.
• Add poultry. When meal planning, try to include 2 meals with chicken or turkey each week. If you are not much of a cook, you can purchase a rotisserie chicken to make your meal planning easier. Or you can prep a few portions of chicken at once.
• Find your favorite whole grains. Some shortcuts can be overnight oats (add berries!), microwaveable brown rice packets, or a bag of low-sodium popcorn. You can also experiment with other whole grains like farro and barley for variety.
• Keep canned beans on hand. Canned and rinsed beans can be thrown into a salad or a rice dish or roast some chickpeas for a crunchy snack. Lentils are a legume that can be easily added to soups or as a meatless entree.
• Plan fish once per week. If you are uneasy cooking fish, opt for a canned version. Topping a salad or pasta with tuna, making salmon cakes, or buying frozen pieces of fish can be less intimidating.
• Keep nuts on hand for a grab-and-go snack. You could also add nuts to salads, yogurt bowls, or cereals. If you cannot chew the nuts, you can have nut butter like peanut butter or almond butter instead.

By evaluating your current diet, you may discover that you are closer to following the MIND diet than you thought. I always suggest making small changes first and building on those changes at a pace that is comfortable for you. If you have any questions about the MIND diet or nutrition, please ask your provider for further information.