Unique MIND Diet: A Detailed Guide + Meal Plan Example
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.
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?
- 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:
- Who’s the Healthiest President: Donald Trump VS 7 Worlds Leaders
- Busted: Top 5 Workout Myths for Women that Rather Harm than Help
- Mediterranean Diet for Your Heart Health: Best Recipes and Meal Plans
