What is the MIND Diet?
The MIND diet is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) eating styles and is focused on brain health and reducing the risk of dementia.
The benefits of the Mediterranean and DASH diets are well studied, and the MIND diet may lower your risk of Alzheimer’s disease and dementia and lower your blood pressure.
The Mediterranean diet is focused on plant-based foods and lean proteins. The DASH diet is commonly used to help ease hypertension by emphasizing the intake of fruits, vegetables, lean proteins, and whole grains. Overall, the MIND diet emphasizes consumption of leafy greens, olive oil, berries, whole grains, nuts, poultry, fish, and beans
Learn More about the MIND DietFood to be Mindful of:
Eat More
- Berries
- Leafy greens
- Whole wheat breads and pastas
- Fish
- Lean meats
- Beans and legumes
- Chia seeds, flax seeds
- Olive Oil
Decrease
- Saturated fats (pastries, sweets, red meat, fried/fast foods)
- Added sugar
- Foods high in sodium
- Refined Grains
Why the MIND Diet Matters
The greatest known risk factor for developing dementia and Alzheimer’s disease is genetics. However, recent studies indicate that consistently following the guidelines of the MIND diet can help delay the onset and progression of Alzheimer’s disease by decreasing the buildup of plaques, tangled nerves, and proteins in the brain.
Tips for the following the MIND Diet
- Choose one day per week to go without meat
- Swap refined pasta for whole grain pasta
- Add one leafy green vegetable to one meal each day
- Try cooking with olive oil in place of butter
- Add berries to yogurt, oatmeal, or salads
- Eat a fruit or vegetable as a snack twice per day
What are Carotenoids
- Naturally occurring pigments in fruits and vegetables that give them their red, orange, dark green, and yellow colors
- Powerful antioxidants that protect cells from damage
- They are found in common fruits and vegetables, including leafy greens, carrots, tomatoes, sweet potatoes, peaches, watermelon, and peppers
- The most familiar ones include beta-carotene (orange) Lutein (yellow/orange), and lycopene (red)
- They have an essential role in protecting our bodies, especially our brains
What do Carotenoids do?
They reduce inflammation, aiding our immune system and slowing age-related decline
Antioxidants—including carotenoids—neutralize unstable molecules called free radicals that damage our cells and help prevent further damage
Foods High in Carotenoids
- Tomato products
- apricots
- peaches
- spinach
- kale and other dark greens
- melons
- pumpkin and winter squash
- carrots
- asparagus
- beets
- mango and papaya
- sweet potatoes
- broccoli
A Few MIND Diet Friendly Recipes
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2 (15.5-oz.) cans chickpeas, drained, rinsed
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1 medium cucumber, chopped
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1 red bell pepper, seeds and ribs removed, chopped
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½ red onion, thinly sliced
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½ cup pitted Kalamata olives, chopped
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½ cup crumbled feta (about 3 oz.)
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Kosher salt
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Freshly ground black pepper
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½ cup extra-virgin olive oil
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¼ cup white wine vinegar
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1 tbsp. fresh lemon juice
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1 tbsp. chopped fresh parsley
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¼ tsp. crushed red pepper flakes
In a large bowl, toss chickpeas, cucumber, bell pepper, onion, olives, and feta; season with salt and black pepper.
In a jar with a lid, combine oil, vinegar, lemon juice, parsley, and crushed red pepper flakes. Close jar and shake until emulsified; season with salt and black pepper.
Pour dressing over salad and toss to coat just before serving.
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1 Lemon (juiced)
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1 Tbsp Red Wine Vinegar
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1 Tbsp Dried Oregano
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2 Tbsp Extra virgin olive oil
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1 lb Chicken Breast (boneless, skinless, cubed)
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1 Zucchini (large)
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1 Yellow Pepper
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1 cup Red Onion
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2 cups Cherry Tomatoes
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8 Barbecue Skewers
Combine the lemon juice, red wine vinegar, oregano and ½ of the olive oil in a mixing bowl. Add the cubed chicken and mix well. Refrigerate while you prep the vegetables.
Dice the zucchini, pepper, and onion into large chunks. Toss them and the cherry tomatoes in the remaining olive oil.
Preheat the grill to medium heat. Slide the marinated chicken and the vegetables onto the skewers. Grill the kabobs for 8 to 10 minutes per side or until the chicken is cooked through.
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2 Tbsp Sunflower Seed Butter (or nut butter like almond)
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2 slices Whole Grain Bread
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1/2 cup Blueberries
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Honey
Spread the seed or nut butter on the toasted bread. Top each slice with half the blueberries and drizzle with honey.
Optional: add hemp, chia, or flax seeds for additional crunch.
Feedback Survey
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