Mind Diet Meal Plan – Overview
Mind is an abbreviation that stands for Mediterranean – DASH intervention for the neurodegenerative delay.
The MIND diet is a fusion of the Mediterranean and DASH diets, and studies show that it can help lessen the risk of dementia or alleviate brain issues.
Researchers have wanted to create a diet that specifically addressed dementia and improved brain function for a long time.
As a result, the combined food from the Mediterranean and DASH diets has proven to boost brain health.
As of now, there are no set rules as to how people should follow the MIND diet.
But it’s as simple as eating at least ten foods that the diet recommends you eat and eating less than five foods the regimen recommends you limit.
It might seem tricky, but with time, you’ll realize that foods in the MIND diet are more or less what you’re used to but in more concentrated amounts.
Also, the sacrifice is worth it because of the ensuing benefits. So let’s look at some of the foods recommended for the MIND diet.
Some of The Foods Recommended for The MIND Diet Include:
These include black beans, kidney beans, lentils, pinto beans, and soybeans. Try and eat meals with beans at least four times a week
These include blackberries, blueberries, strawberries, and raspberries. Try and eat berries at least twice a week for their antioxidant benefits.
Green and Leafy Vegetables
These include collard greens, kale, lettuce, and spinach. Try and have at least six servings of green and leafy vegetables per week.
These include mackerel, salmon, sardines, trout, and tuna. Try and eat fish at least twice a week for their high amounts of omega-3 fatty acids.
These include almonds, cashew nuts, groundnuts, macadamia nuts, pistachios, and walnuts. Try and have at least five servings of nuts every week.
Olive oil should be your primary cooking oil because it doesn’t contain saturated fats.
These include chicken, duck, and turkey. Try and eat poultry at least twice every week.
These include brown rice, oatmeal, quinoa, whole-wheat bread, and whole-wheat pasta. Try and have at least two servings of whole grains per day.
Both red and white wine can improve brain function. Research has shown that red wine is especially important because it contains a compound known as resveratrol which can help protect against Alzheimer’s.
Do not have more than one glass of wine each day.
If you’re unable to follow the recommended intakes per week for these foods, don’t abandon the MIND diet yet.
Studies have shown that even taking moderate amounts can help improve brain function and prevent Alzheimer’s.
Some of The Foods to Avoid On The MIND Diet Include:
Butter and Margarine
Try and eat less than one tablespoon of butter and margarine daily.
The MIND diet recommends that you limit your cheese intake to no more than once a week.
The MIND diet discourages the consumption of fried food, especially from fast-food restaurants. Even at home, try and grill foods such as chicken as opposed to deep-frying them.
Limit your consumption of fried food to no more than once a week.
Pastries include most processed desserts and junk food that people eat, such as brownies, cakes, cookies, candy, etc. Try and limit your pastry intake to less than four times a week.
These include beef, lamb, mutton, and pork. This also includes processed products made from these meats, such as brawn, salami, and sausages.
Try limiting your intake of red meats and their products to no more than three times a week.
Sample 30 Day MIND Diet Meal Plan
- Breakfast: Tomato and watermelon salad
- Snack: Baby carrots
- Lunch: Fillet with corn salad and baked potatoes
- Dinner: Spicy Mediterranean Beet Salad
- Breakfast: A bowl of blueberry oats
- Snack: A bunch of grapes
- Lunch: Moroccan style chickpea Soup
- Dinner: Crusted chicken with broccoli roasted in olive oil
- Breakfast: Eggs cooked in olive oil and spinach
- Snack: A handful of nuts or seeds
- Lunch: Quinoa and stir-fried veggies
- Dinner: Roasted turkey with cabbage salad
- Breakfast: Greek yogurt with mixed nuts and a hint of honey
- Snack: Dried figs
- Lunch: Kale-spinach salad with mushrooms and bell peppers
- Dinner: Chicken and whole-wheat pasta
- Breakfast: A green smoothie containing spinach, flax seeds, chia seeds, and milk
- Snack: In-season fruit such as an apple or peach
- Lunch: Grilled chicken with chickpeas and olive oil
- Dinner: Chili made with quinoa and ground turkey
- Breakfast: A banana and whole-wheat toast with almond butter
- Snack: Sliced raw veggies
- Lunch: Baked salmon with broccoli roasted in olive oil
- Dinner: Grilled salmon with sautéed spinach
- Breakfast: Banana-strawberry smoothie
- Snack: Roasted almonds
- Lunch: Grilled chicken sandwich with celery and hummus
- Dinner: Quinoa stir fry with sautéed vegetables
What Are the Health Benefits of The MIND Diet?
Most foods on the MIND diet are high in antioxidants, such as berries and green leafy vegetables. All vegetables are nutritious, and the richer the color, the more antioxidants.
Most foods on the MIND diet are great sources of fiber as well as healthy fats. These include oats, whole-wheat bread, whole-wheat pasta, etc. Fiber helps to balance blood sugar.
The MIND diet has been confirmed to enhance brain function and, in some cases, prevent Alzheimer’s.
Other studies show that women who eat berries such as blackberries, blueberries, raspberries, and strawberries can delay cerebral decline by up to two years.
Most of the foods on the Mind diet are heart-friendly such as avocado, nuts, olive oil, and seeds.
All these foods are very healthy and contain monounsaturated fats and as well as the recommended intake amount of omega-3 fatty acids.
To sum it all up, the MIND diet was created to help alleviate dementia which happens with age. It endorses that followers consume foods such as the ones illustrated above.
These foods contain lots of nutrients that can promote brain health by reducing stress and inflammation.