MIND Diet Sample Meal Plan

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Table 1 MIND Diet Components and Ideal Intake Beneficial Foods Green leafy vegetables ≥ 6 servings/week Other vegetables ≥ 1 serving/day Berries ≥ 2 servings/week Nuts ≥ 5 servings/week Olive oil Primary oil used Whole grains ≥ 3/day Fish (not fried) ≥ 1 meal/week Beans > 3 meals/week Poultry (not fried) ≥ 2 meals/week Wine 1 glass/day Harmful Foods Butter or margarine < 1 T/day Cheese < 1 serving/week Red meat < 4 meals/week Fast or fried foods < 1 time/week Pastries and sweets < 5 servings/week Table 2 MIND Diet Sample Meal Plan Day 1 Day 2 Day 3 1 oz whole wheat bagel Breakfast Sandwich: Egg Scramble: 1 cup blueberries • 1 oz whole wheat English muffin • 1 egg • 1 oz low-fat cheddar cheese Breakfast 1 egg • 1 egg white • 1 egg white • ½ cup veggies • 1 slice avocado • 1 T olive oil Tuna Salad Sandwich: Spinach Salad: Turkey Sandwich: • 2 slices whole grain bread • 2 cups spinach • 2 slices whole grain bread • 3 oz canned tuna • 1 cup strawberries • 3 oz baked turkey • 1 T low-fat mayonnaise • ½ cup chickpeas • 1 slice tomato, 1 leaf Lunch • 1 slice onion, 1 slice tomato • 2 T sliced almonds lettuce ½ cup 3-bean salad with olive oil • 1 T olive oil and vinegar dressing • 1 T hummus 1 cup cucumber slices 1 oz whole grain dinner roll 1 cup carrot sticks Pasta Toss: 4 to 6 oz grilled salmon 1 cup bean chili • 1 cup whole wheat pasta ½ cup brown rice 1 cup kale salad with 1 T • 3 to 4 oz baked chicken breast ½ cup steamed broccoli almonds Dinner • ½ cup sautéed mustard greens 6 oz wine 1 oz whole grain dinner roll • 1 T olive oil 6 oz wine 6 oz wine ¼ cup walnuts 2 T hummus 1 cup raspberries Snack ½ cup low-fat yogurt 1 cup celery sticks.

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MIND Diet Slows Cognitive Decline with Aging
Alzheimer’s & Dementia 11 (2015) 1015-1022 MIND diet slows cognitive decline with aging Martha Clare Morrisa,*, Christy C. Tangneyb, Yamin Wanga, Frank M. Sacksc, Lisa L. Barnesd,e,f, David A. Bennette,f, Neelum T. Aggarwale,f aDepartment of Internal Medicine at Rush University Medical Center, Chicago, IL, USA bDepartment of Clinical Nutrition at Rush University Medical Center, Chicago, IL, USA cDepartment of Nutrition, Harvard School of Public Health, Harvard University, Boston, MA, USA dDepartment of Behavioral Sciences at Rush University Medical Center, Chicago, IL, USA eDepartment of Neurological Sciences at Rush University Medical Center, Chicago, IL, USA fRush Alzheimer’s Disease Center at Rush University Medical Center, Chicago, IL, USA Abstract Introduction: The Mediterranean and dash diets have been shown to slow cognitive decline; how- ever, neither diet is specific to the nutrition literature on dementia prevention. Methods: We devised the Mediterranean-Dietary Approach to Systolic Hypertension (DASH) diet intervention for neurodegenerative delay (MIND) diet score that specifically captures dietary compo- nents shown to be neuroprotective and related it to change in cognition over an average 4.7 years among 960 participants of the Memory and Aging Project. Results: In adjusted mixed models, the MIND score was positively associated with slower decline in global cognitive score (b 5 0.0092; P , .0001) and with each of five cognitive domains. The differ- ence in decline rates for being in the top tertile of MIND diet scores versus the lowest was equivalent to being 7.5 years younger in age. Discussion: The study findings suggest that the MIND diet substantially slows cognitive decline with age.
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Senior Nutrition Meal Service Guide
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Comparison of Barriers and Facilitators of MIND Diet Uptake Among Adults from Northern Ireland and Italy Deirdre Timlin1, Barbara Giannantoni2, Jacqueline M
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Can Popular Diets Make Your Brain Healthier?
NUTRITION JUNE/JULY 2017 BY MARISA COHEN Can Popular Diets Make Your Brain Healthier? Can the foods you eat enhance brain health, or even help manage a neurologic condition? We spoke to the experts and reviewed the evidence to find the answers. We eat for energy, for sustenance, and for pleasure. But what we put in our mouths—carbohydrates or fats, whole foods or processed snacks—may also have a significant effect on our brains. iSTOCKPHOTO/JACEPHOTO For at least the last century, doctors and researchers have seen a correlation between diet and the management of neurologic conditions such as epilepsy, dementia, and stroke. And while no single ingredient can magically cure neurologic diseases—no matter what you may read on the internet—several well-studied diet plans have been associated with a positive effect on the brain. "Growing and compelling evidence from large longitudinal studies and randomized trials suggests that diet matters for brain health," says Alberto Ascherio, MD, DrPh, professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School. "But a lot remains to be discovered," he adds. "We need studies that also take into account existing diseases, neurologic and otherwise, as well as lifestyle, environment, physiological characteristics such as age, sex, and body mass, and genes. Because Alzheimer's, Parkinson's, and other neurodegenerative diseases develop over decades, maximal benefits will require early and prolonged dietary changes." In general, more studies need to be conducted to see how diet may affect the underlying processes of neurologic conditions such as Alzheimer's disease, says Jennifer Rose Molano, MD, FAAN, associate professor of neurology at Cincinnati Academic Health Center.
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MIND-Ful Diet to Boost Brain Power
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The MIND Diet
The MIND Diet Compiled by Kim Hillard Exercise Specialist, Four Seasons Health Club Overview MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. It combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. A lot of research has been done to establish that the DASH and Mediterranean diets are the healthiest we could choose. Only a few epidemiological studies have been published on the MIND diet, with their main findings showing that adherence to the MIND diet is associated with a reduced risk of Alzheimer’s disease. Here’s what Mayo Clinic has to say about it: “The research is in: Eating certain foods (and avoiding others) has been shown to slow brain aging by 7.5 years and lessen the chances of developing Alzheimer's disease. This isn't some trendy diet of the moment. Born as a hybrid of two existing eating styles with decades of research at their backs — the DASH diet and Mediterranean diet — university researchers developed the MIND diet to emphasize foods that impact brain health.” There are no real specific guidelines as far as how many servings to get of each of the categories, but Kim McClintic shared those guidelines for the DASH diet. Similarly, the MIND diet utilizes my favorite way to diet: eat more of this and less of that with nothing being truly off limits. It is broken down to 5 foods to limit and 10 foods to increase.
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