The Mind Diet: Mediterranean-DASH Intervention for Neurodegenerative Delay Boost Brain Health Reduce the Risk Alzheimer’s Disease and other Dementia

The MIND diet is a way of eating designed to boost brain health and reduce the risk of Alzheimer’s disease and other forms of dementia.

Its name comes from Mediterranean-DASH Intervention for Neurodegenerative Delay, because it combines two well-studied diets:

• Mediterranean diet – emphasizes fruits, vegetables, whole grains, fish, and healthy fats like olive oil.

• DASH diet – designed to lower blood pressure, rich in vegetables, fruits, lean proteins, and low in salt and processed foods.

The MIND diet takes the brain-protective elements of both and focuses on foods linked specifically to slower cognitive decline.

Core Principles

It encourages 10 “brain-healthy” food groups and limits 5 “unhealthy” groups.

Eat often:

1. Green leafy vegetables (spinach, kale, etc.) – at least 6 servings/week

2. Other vegetables – at least 1 serving/day

3. Berries (especially blueberries, strawberries) – at least 2 servings/week

4. Nuts – 5 servings/week

5. Olive oil – primary cooking oil

6. Whole grains – 3 servings/day

7. Fish – 1 serving/week (fatty fish preferred)

8. Beans – at least 4 servings/week

9. Poultry – 2 servings/week

10. Wine – 1 glass/day (optional; red is common, but not required)

Limit:

• Butter/margarine – less than 1 tablespoon/day

• Cheese – less than 1 serving/week

• Red meat – less than 4 servings/week

• Fried/fast food – less than 1 serving/week

• Pastries/sweets – less than 5 servings/week

Benefits

• Linked in studies to slower memory decline and lower Alzheimer’s risk

• Supports overall heart health (which benefits the brain)

• Focuses on nutrient-dense, anti-inflammatory foods

MIND Diet Food Guide

Brain-Healthy Foods to Enjoy

Food Group	Goal (Per Week/Day)	Examples (Canada)
Green Leafy Vegetables	6+ servings per week	Spinach, kale, Swiss chard, bok choy, romaine lettuce
Other Vegetables	1+ serving per day	Carrots, broccoli, bell peppers, cucumbers, tomatoes
Berries	2+ servings per week	Blueberries, strawberries, raspberries, blackberries
Nuts	5 servings per week	Almonds, walnuts, hazelnuts, pecans, cashews
Olive Oil	Use as primary oil	Extra virgin olive oil for cooking & dressing
Whole Grains	3+ servings per day	Brown rice, quinoa, oats, whole wheat bread, barley
Fish	1+ serving per week	Salmon, sardines, trout, mackerel, herring
Beans	4+ servings per week	Lentils, chickpeas, black beans, kidney beans
Poultry	2+ servings per week	Chicken breast, turkey
Wine (optional)	1 glass per day	Red or white wine (optional; drink responsibly)

Foods to Limit

Food Group	Limit	Examples
Butter/Margarine	< 1 tablespoon per day	Butter on toast, margarine in baking
Cheese	< 1 serving per week	Cheddar, mozzarella, processed cheese
Red Meat	< 4 servings per week	Beef, pork, lamb
Fried/Fast Food	< 1 serving per week	French fries, fried chicken, takeout burgers
Pastries/Sweets	< 5 servings per week	Cakes, cookies, doughnuts, candy

Serving Size Examples

• Vegetables: 1 cup raw or ½ cup cooked

• Berries: ½ cup fresh or frozen

• Nuts: 1 small handful (about 1 oz or 28 grams)

• Whole grains: ½ cup cooked (rice, oats, quinoa) or 1 slice bread

• Fish: 3-4 oz cooked portion

• Beans: ½ cup cooked

• Poultry: 3-4 oz cooked portion

• Cheese: 1 oz (about the size of 4 dice)

• Pastries/Sweets: 1 small piece or serving

Tips for Success

• Use olive oil instead of butter or margarine for cooking and salad dressings.

• Snack on nuts and berries instead of chips or candy.

• Plan 1-2 fish meals per week with fatty fish like salmon or mackerel.

• Fill half your plate with vegetables at meals.

• Choose whole grain breads, cereals, and pasta instead of white or refined.

• If you drink alcohol, enjoy one glass of wine with dinner occasionally.

COPYRIGHT 2007-2025 Patti Friday b.1959.