What is MIND Diet, How is it Applied?

18 2 minutes read

MIND diet is a type of diet adapted from Mediterranean and DASH diets to support brain and heart health. Called the Mediterranean-DASH Intervention for neurodegenerative delay, this diet is briefly called the MIND diet. It is based on the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, with changes based on scientific evidence on the effects of nutrition on brain function. This diet is based on the results of a study funded by the National Institute of Aging. The aim is to reveal and emphasize brain healthy foods that are believed to reduce the risk of Alzheimer’s disease.

MIND Dietary Foods

The MIND diet focuses on foods rich in antioxidants such as lutein, carotenoids, flavonoids, vitamins like E, folate, niacin, and omega-3 fatty acids. It also limits foods that are high in saturated and trans fat. This diet outlines 10 categories of brain healthy foods and offers minimum presentation recommendations for each to maximize their benefits. These are as follows:

Whole grains such as quinoa, brown rice and oatmeal: 3 servings a day
Green leafy vegetables such as spinach, cabbage, chard, kale and arugula: 6 servings per week
Nuts, walnuts, macademia, almonds and walnuts: 5 servings per week
Dried legumes such as lentils, chickpeas, mung beans, pinto beans and black beans: 3 servings per week
Fruit, for example, blueberry, strawberry, blackberry and raspberry: 2 servings per week
Poultry, chicken and turkey: 2 servings per week
Other vegetables such as broccoli, cauliflower, green beans, carrot, zucchini and pepper: 1 serving per day
Fish, for example, salmon, mackerel, trout, flounder, sardines and herring: 1 serving per week
Extra virgin olive oil as the main oil

The MIND diet promotes limiting the intake of foods high in saturated and trans fats to maximum portions, which are as follows:

Butter and margarine: 1 tablespoon / Daily
Pastries and desserts: 5 servings per week
Red meat: 4 servings per week
Cheese: 1 serving per week
Fried or fast food: 1 serving per week

MIND Diet Plan

The main focus of the MIND diet is to increase the types of foods that support brain health and restrict those that do not. There are no limitations on calories such as fats, carbohydrates or the number of daily meals, and unlike other diets, it does not require the elimination of all food groups. The MIND diet is not a strict diet and rather provides guidelines to follow on a daily or weekly basis. In an observational study of more than 900 adults aged 58-98 years, even after the diet a little reduced the incidence of Alzheimer’s disease. When choosing MIND diet foods, it is best to choose fresh or frozen fruits and vegetables. Fresh and frozen fruits and vegetables are higher in vitamins and minerals that support brain health compared to pre-cooked or canned foods. There are some tips to help you stick to the MIND diet, and these are as follows:

Aiming to eat green salad every day should be paired with a bowl of soup or sandwich for lunch, or a sandwich should be added before dinner.
Having frozen fruits, they are cheaper and can be used year-round. In the morning, smoothies should be added as an oatmeal or a quick snack.
Choosing refined whole grains, brown rice, quinoa or old grains should be consumed on white pasta and bread.
It is possible to cook for easy lunches, reheat bean chili, lentil, chickpea curries for lunch on busy working days.

MIND Dietary Food Advice

Breakfast:

Steel cut oatmeal with blueberries and almonds
Vegetable omelet with spinach, cabbage, mushrooms and peppers

Lunch:

Turkey, tomatoes, beans, potatoes, brown rice and peppers
Kale and Quinoa salad with almonds, tomatoes, broccoli; apple cider vinegar and extra virgin olive oil sauce
Tabouleh salad: parsley, cabbage and tomato and bulgarian wheat; tahini and lemon sauce

Dinner:

Quinoa baked walnut shelled salmon; side salad served with extra virgin olive oil and balsamic vinegar; 1 glass of red wine
Stir-fried chicken breast, broccoli, cauliflower, pepper and cashew on brown rice