Nutrition
MIND Diet
Mediterranean-DASH Intervention for Neurodegenerative Delay. Combines Mediterranean and DASH diets with a focus on brain-healthy foods.
- Type
- Brain Health
- How hard to stick to
- Easy
- Protein / carbs / fat
- 20 / 50 / 30%
The short version
People usually choose it for brain health, alzheimer's prevention and cognitive function.
Meals: 3 meals, specific weekly frequency targets.
What you eat
- 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)
What you cut back on
- Butter & margarine (<1 tbsp/day)
- Cheese (<1/week)
- Red meat (<4/week)
- Fried food (<1/week)
- Sweets (<5/week)
A day of eating
One day built from the MIND Diet recipes in the For The Reps app. It comes to about 1,262 calories and 78 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Turkey Sausage & Vegetable Hash | 307 | 23 g |
| Lunch | Turkey & White Bean Chili | 356 | 38 g |
| Dinner | Black Bean & Sweet Potato Buddha Bowl | 423 | 13 g |
| Snack | Mixed Berries with Almonds | 176 | 5 g |
Macros
Roughly 20% of calories from protein, 50% from carbs and 30% from fat.
On 2,000 calories a day that is about 100 g of protein, 250 g of carbs and 67 g of fat.
Before you start
Based on observational studies showing reduced dementia risk. Practical and not overly restrictive. Good for older adults.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
