The MIND Diet

The MIND dietMedieterranean-DASH intervnetion for neurodegenerative delay) was developed by experts at Harvard and the Chicago Rush Memorial Hospital to help improve brain function! They took components from two of the healthiest diets - the Mediterranean Diet and the DASH diet (Dietary Approaches to Stop Hypertension) and also modified these to emphasize known factors, such as berries, that improve brain function. They observed more than 1300 senior adults over time and measured their thinking/cognition using various tasks and gathered information on what they ate. Those who followed the MIND diet more closely reduced risk of Alzheimers by 53% while those who followed it moderately reduced bisk by 35%.

The MIND diet has 10 foods to include and 5 foods to avoid or greatly decrease. Foods to include:

• berries (at least 2 svgs per week),

• nuts (5 or more svgs per week),

• beans (at least 4 svgs per week),

• fish (at least 1 svg per week) ,

• chicken or turkey - not fried or processed - at least 2 svgs per week,

• green leafy vegetables or salads (6 or more svgs per week),

• other vegetables (at least 1 svg per day),

• whole grains (at least 3 svgs/day),

• olive oil (main cooking oil),

• wine (limit to 1 glass per day).

  Five foods to greatly decrease

• butter or margarine (less than 1 tbsp per day),

• red meat such as beef and pork and lamb - (no more than 3 servings per week),

• fried foods or fast food - less than once per week,

• cheese - less than once per week,

• pastries and sweets - no more than 4 per week.

Join me as I build my menus to meet the above components. Check off my list with me. Try it for yourself!