The MIND diet

M - Mediterranean-DASH

I - Intervention for

N - Neurodegenerative

D - Delay

• As we age, the physical structure of the brain deteriorates and affects cognition.
• The Mediterranean and DASH Diets are known to lower risk for conditions that increase cognitive decline.
• Can these be combined into a new diet to lower risk for cognitive decline and Alzheimer's disease?

Results held, even when controlling for factors such as genetic predisposition, age, gender, education, calorie intake, physical activity, and participation in cognitive stimulating activities.

As with most nutrition research, the results to date indicate correlation, not causation.

• You don’t have to follow it perfectly to get the benefits.
• It can be adopted as a sustainable lifestyle.
• It emphasizes foods that many people already eat and enjoy.
• MIND Diet foods are easily found at grocery stores.
• Focuses on what to eat.

• Whole grains instead of refined grains
• Poultry instead of beef
• Salads with meals
• Snack on nuts instead of chips
• Use berries as a natural sweetener
• Use hummus or avocado on sandwiches instead of mayo or cheese
• Have a meatless dinner once a week
• Use sharper cheeses to flavor food

• Don’t forget about other lifestyle factors that may increase risk for cognitive decline:
  • Smoking
  • Heavy alcohol use
  • Poor sleep quality
  • Lack of physival activity

MIND diet plan and cookbook

MIND diet for beginners

MIND diet on a budget

www.minddietmeals.com