Unique MIND Diet: A Detailed Guide + Meal Plan Example

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The MIND diet is in top 5 best diets list to try in 2018. It combines the Mediterranean diet and the DASH diet to create a dietary pattern that focuses specifically on brain health.

Nexter.org explains everything you need to know about the MIND diet and how to follow it.

mind-diet-photo

What’s the MIND diet & how it works?

The MIND diet focuses on foods that help your brain — specifically those said to prevent neurological diseases like Alzheimer’s, based on large-scale studies of cognitive decline.

The MIND diet combines the DASH and Mediterranean diets that are considered as some of the healthiest to create a diet aimed at reducing the risk of dementia and the decline in brain health that people often experience as they age.

What to eat on the MIND Diet?

mind-diet-plan-photo

  • Green, leafy vegetables – six or more servings per week.
  • All other vegetables – at least once a day.
  • Berries – at least twice a week.
  • Nuts – five servings of nuts or more each week.
  • Olive oil – use olive oil as your main cooking oil.
  • Whole grains – at least three servings daily.
  • Fish – at least once a week.
  • Beans – at least four meals every week.
  • Poultry – at least twice a week.
  • Wine – no more than one glass daily.

You must avoid:

  • Red meat – less than four servings a week
  • Butter and margarine – less than a tablespoon daily
  • Cheese – less than one serving a week
  • Pastries and sweets – less than five servings a week
  • Fried or fast food – less than one serving a week

Meal Plan

1st Day

Breakfast: Chocolate Overnight Oats w/ Warm Strawberry Vanilla Compote

Lunch: Raw Zucchini Noodles with Lemony Avocado Pesto

Snack: 1 Tangerine + 2 Cups Popcorn w/ Olive Oil, Rosemary, & Sea Salt

Dinner: Rainbow Rotisserie Chicken Salad w/ Honey Mustard Dressing {pictured above} + 1 Glass Wine {Optional}

2nd Day

Breakfast: Green Eggs, No Ham + 1 Slice Whole Grain {gluten free if preferred} Toast + Melon

Lunch: Leftover Rainbow Rotisserie Chicken Salad {recipe above}

Snack: Banana Slices + Peanut Butter

Dinner: Crunchy Lentil Tacos + 1 Glass Wine {optional} + Apple slices w/ cinnamon

3rd Day

Breakfast: Oatmeal Chia Berry Crisp + Plain Greek Yogurt

Lunch: Lovely Lentil Salad w/ Kale, Cherry Tomatoes, Almonds & Lemon Vinaigrette

Snack: 1 Cup Blueberries + 1 Serving Walnuts

Dinner: Asian Pan Seared Salmon + Forbidden Rice + Steamed Broccoli + 1 Glass Wine {optional}

See also:

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MIND Diet: A Detailed Guide + Meal Plan Example
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MIND Diet: A Detailed Guide + Meal Plan Example
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The MIND diet is in top 5 best diets list to try in 2018. It combines the Mediterranean diet and the DASH diet to create a dietary pattern that focuses specifically on brain health.
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