MIND Diet

Source best-for note: Brain health, Alzheimer's prevention, cognitive function.

The source category is Brain Health, with difficulty marked Easy.

The source macro split is 20% protein, 50% carbohydrate, and 30% fat.

Meal timing: 3 meals, specific weekly frequency targets.

• Leafy greens (6+/week)
• Other vegetables
• Berries (2+/week)
• Nuts (5+/week)
• Olive oil
• Whole grains (3+/day)
• Fish (1+/week)
• Beans
• Poultry (2+/week)
• Wine (1/day optional)

• Butter & margarine (<1 tbsp/day)
• Cheese (<1/week)
• Red meat (<4/week)
• Fried food (<1/week)
• Sweets (<5/week)

Build a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.

Keep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.

Based on observational studies showing reduced dementia risk. Practical and not overly restrictive. Good for older adults.

Nutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.