The MIND Diet Food List: Easy or Hard to Follow

MIND Diet Food List: Easy or Hard to Follow


The MIND diet food list is a hybrid of the Mediterranean Diet and the DASH diet.  DASH stands for: Dietary Approaches to Stop Hypertension.  The Mediterranean Diet probably has more positive research supporting its benefits than any other diet.

MIND stands for: Mediterranean DASH Intervention for Neurodegenerative Delay.

What is the MIND diet trying to accomplish?

It is supposed to drastically reduce your risk of Alzheimer’s disease and there is some research to support that:

In other words, the MIND diet is a brain diet.  It can also be used to lose weight.

Let’s look deeper into where the MIND diet food list came from …

The Mediterranean diet focuses on eating non-processed natural foods and limiting bad fats and red meat.  The DASH diet focuses on low sodium and beneficial blood pressure foods.

MIND diet Beneficial Food List

  • Beans
  • Berries
  • Fish
  • Nuts and Seeds
  • Olive Oil
  • Poultry
  • Vegetables
  • Wine
  • Whole Grains

MIND diet unhealthy Food List

  • Butter and Margarine
  • Cheeses
  • Fast Food
  • Fried food
  • Pastries
  • Red meats
  • Sweets

MIND Diet Rules:

1.) Eat a salad each day.  I personally recommend using a superfood smoothie in addition or in replace of the salad.  Here are some smoothie recipes that specifically target brain health:

2.) Get 3 Servings of whole grains per day.

3.) Snack on nuts each day

4.) Drink 1 glass of wine per day

5.) Eat berries and poultry at least twice per week

6.) Eat fish at least once per week

As you can see from the above Mind Diet Food List, you are to eat lots of vegetables, berries and nuts.  Therefore, superfood smoothies are an excellent choice in the MIND diet.  Superfood smoothies commonly contain vegetables, nuts and berries.  When you think of nuts, you should also think about the beneficial seeds such as flax and chia seeds.



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