The MIND diet takes components of the DASH diet and Mediterranean diet, focusing on foods that impact brain health and offering heart-healthy benefits such as an emphasis on lower-sodium foods.
10 Types of Foods to Eat in the MIND Diet
With the MIND diet, the emphasis is on eating these types of foods:
Green leafy vegetables - 6 servings or more per week
Whole grains - 3 or more servings per day
Other vegetables - 1 serving per day
Nuts - 5 servings per week
Berries - 2 or more servings per week
Beans or legumes - 3 or more servings per week
Fish - 1 or more serving per week
Poultry - 2 or more servings per week
Wine - up to 1 serving per day
Olive oil as the main cooking oil
5 Groups of Foods to Avoid in the MIND Diet
Researchers recommended avoiding or limiting these foods:
Sweets - less than 5 servings per week
Red meat - less than 4 servings per week
Cheese - less than 1 serving per week
Fried or fast food - less than 1 serving per week
Butter or margarine - less than 1 tablespoon per day
A Franciscan Health registered dietitian broke down the MIND diet benefits and ideas for MIND diet menu plans in a video and blog post last year.
MIND Diet Benefits
One of the key benefits of the MIND diet is its positive effect on the brain and cognitive abilities.
"We now know DHA and Omega-3 are so important to reduce the oxidative stress in your brain and can show to reduce the cognitive decline," said Franciscan Health Registered Dietitian Yu-Han Huang MS, RD, CD. "And Omega-3, of course, is very important to helping your neurons and synapse proteins in your brain."
MIND Diet For Weight Loss
The MIND diet's focus is on brain and heart health, rather than calorie counting. However, because this diet has a higher emphasis on produce and lean proteins, you may be see weight loss if your overall calorie intake has decreased with the change in approach to eating.