A growing favorite among nutrition experts is the Mediterranean-DASH Intervention for
Neurodegenerative Delay, or the MIND Diet. As the fancy name implies, it’s a combination of two
time-tested plans, with a slant toward foods that support lifelong brain health. Evidence shows that
long-term consumption of MIND foods can ward off cognitive decline, Alzheimer’s, and other forms
of dementia. These beneficial foods include the following.
Food
Recommended Servings
Great Choices
Leafy Green Veggies 6+ per week Kale, Spinach, Chard, Spring Mix, Beet Greens
Berries 2+ per week Blueberries, Strawberries, Raspberries
Nuts 5 per week Walnuts, Pecans, Pistachios, Almonds, Peanuts
Healthy Oils As needed for cooking Olive Oil, Avocado Oil, Canola Oil
Beans and Legumes 3+ per week Lentils, Kidney Beans, Black Beans, Pinto Beans, Peas
Whole Grains 3 per day Oats, Whole Wheat, Brown Rice, Bulgur, Rye
Seafood 1+ per week Wild-Caught Salmon, Sardines, Mussels
Do these foods look familiar? They should. They’ve been involved in countless studies with
promising results. Even if you don’t intend to follow a particular diet plan, consuming these foods
regularly can help maintain and improve health. Filling up on these can also help people avoid less-
nutrient-dense choices.
When it comes down to it, the “best” diet is a very personal choice. It’s the plan that works for the
particular individuals, helping them reach their own goals while getting all of the nutrition needed
for the body and mind. •
Blueberry Vinaigrette Dressing
Ingredients:
¼ cup olive oil
¼ cup red wine vinegar
¼ cup honey
½ cup fresh blueberries
Directions:
Blend all ingredients in a food processor until well-blended. Enjoy on leafy green salad.
Makes about 8 servings: 100 kcals, 7g fat, 10g carbs, 0g protein, 0g fiber.
References:
Andrews, Julie. The MIND Diet Plan & Cookbook: Recipes and Lifestyle
Guidelines to Help Prevent Alzheimer’s and Dementia. Rockridge
Press, 2019.
Moon, Maggie. The MIND Diet: a Scientific Approach to Enhancing
Brain Function and Helping Prevent Alzheimer’s and Dementia.
Ulysses Press, 2016.
USDA Food Data Central. https://fdc.nal.usda.gov August 2, 2019.
Brandi Givens has been a registered dietitian
since 2010. Questions or comments can be
posted to her blog at www.abitdietitious.com.
FEBRUARY/MARCH 2020 |
MAGAZINE
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