To follow the diet, you should eat:
- 6 or more servings of leafy green vegetables per week
- At least 1 serving of other vegetables per day
- 2 or more servings of berries per week
- 5 or more servings of nuts per week
- 3 or more servings of whole grains per day
- Fish (not fried) once per week
- Beans in 1 to 3 meals per week
- Poultry (not fried) in about 1 meal per week
The diet also limits certain foods:
- Less than 1 tablespoon of butter or margarine per day (make olive oil your primary oil instead)
- Less than 1 serving of cheese per week
- Red meat and related meats less than 4 times per week
- Fried and fast food less than once a week
- Less than 5 servings of pastries and other sweets per week
- 1 glass of wine per day
MIND diet foods contain nutrients that boost brain health, says Molly Robinson, RD, who specializes in nutrition for people with dementia. For example, fish contains anti-inflammatory omega-3 fatty acids, which support cognitive function and memory. Whole grains, vegetables, and fruits — especially berries — are rich in brain-protective antioxidants.
“The MIND diet emphasizes blueberries, because they contain antioxidants and anthocyanins, which can really benefit the brain,” says Robinson.
Anthocyanins — which act as antioxidants in the body, helping fight off harmful, cell-damaging molecules called free radicals — might protect brain tissue by reducing inflammation and boosting the brain’s blood flow. Some research found that older adults with cognitive impairment who ate higher amounts of anthocyanins did better on a memory test than those whose diets included lower amounts of anthocyanins.
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