The MIND Diet




U.S News and World Report has chosen the MIND Diet as the 2nd best overall diet and as the best diet of 2015. The Mind Diet is a hybrid of the DASH and Mediterranean diets, with a focus on healthy foods that prevent Alzheimer’s. The MIND diet, which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay,” was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging and published online February 2015. The study found the MIND diet lowered Alzheimer’s risk by about 35 percent for people who followed it moderately well and up to 53 percent for those who adhered to it rigorously.

How It Works

  • Eat at least 3 servings of whole grains, a salad and another vegetable, along with drinking a glass of wine.
  • On most days you snack on nuts, and every other day you eat half a cup of beans.
  • At least twice a week you have poultry and a half-cup serving of blueberries.
  • Eat fish at least weekly.
  • Olive oil is what you primarily use at home.
  • Limit unhealthy foods
    • Less than 4 servings of red meats and meat products for the week.
    • Fewer than 5 weekly servings of sweets or pastries of any kind.
    • Less than 1 tablespoon of butter a day.
    • Less than 1 serving per week of cheese, fried or fast food.
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