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:
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Mediterranean diet – emphasizes fruits, vegetables, whole grains, fish, and healthy fats like olive oil.
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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:
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Green leafy vegetables (spinach, kale, etc.) – at least 6 servings/week
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Other vegetables – at least 1 serving/day
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Berries (especially blueberries, strawberries) – at least 2 servings/week
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Nuts – 5 servings/week
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Olive oil – primary cooking oil
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Whole grains – 3 servings/day
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Fish – 1 serving/week (fatty fish preferred)
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Beans – at least 4 servings/week
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Poultry – 2 servings/week
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Wine – 1 glass/day (optional; red is common, but not required)
Limit:
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Butter/margarine – less than 1 tablespoon/day
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Cheese – less than 1 serving/week
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Red meat – less than 4 servings/week
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Fried/fast food – less than 1 serving/week
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Pastries/sweets – less than 5 servings/week
Benefits
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Linked in studies to slower memory decline and lower Alzheimer’s risk
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Supports overall heart health (which benefits the brain)
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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
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Vegetables: 1 cup raw or ½ cup cooked
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Berries: ½ cup fresh or frozen
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Nuts: 1 small handful (about 1 oz or 28 grams)
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Whole grains: ½ cup cooked (rice, oats, quinoa) or 1 slice bread
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Fish: 3-4 oz cooked portion
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Beans: ½ cup cooked
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Poultry: 3-4 oz cooked portion
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Cheese: 1 oz (about the size of 4 dice)
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Pastries/Sweets: 1 small piece or serving
Tips for Success
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Use olive oil instead of butter or margarine for cooking and salad dressings.
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Snack on nuts and berries instead of chips or candy.
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Plan 1-2 fish meals per week with fatty fish like salmon or mackerel.
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Fill half your plate with vegetables at meals.
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Choose whole grain breads, cereals, and pasta instead of white or refined.
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If you drink alcohol, enjoy one glass of wine with dinner occasionally.
