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Maintaining a balanced diet provides numerous health benefits. It can lower risk of heart disease, help maintain a healthy weight, and provide the nutrients we need to keep our brains sharp and sound. However, with so many diets, fads, and trends, it can be hard to know the best diet to follow to support a healthy brain.
Scientists recommend following the MIND diet, which is a combination of the Mediterranean Diet and DASH (Dietary Approaches to Stop Hypertension) Diet. The DASH diet encourages heart healthy foods, like those low in salt. The Mediterranean Diet is based on foods eaten in the areas surrounding the Mediterranean Sea. Many of the components of both diets overlap.
The MIND Diet has the following components:
- Green leafy vegetables (spinach, lettuce, kale)
- Nuts
- Berries
- Beans
- Whole grains
- Fish
- Poultry
- Olive oil
Foods to limit on the MIND diet:
- Red meet
- Butter
- Cheese
- Sweets
- Fried or fast food
If you would like to switch to the MIND diet, it is important to take small steps to make the transition easier, especially since there is not a specific meal plan. Here are a few you can incorporate:
- Start small: If you are not currently following the MIND Diet, do not switch all three meals immediately. Try either introducing brain healthy foods into your existing meals or aim to incorporate one brain healthy meal a day. Choose the meal that is easiest to make brain healthy.
- Modify existing recipes: If you like steak and potatoes, do not stop eating them. Try adding a leafy salad to the mix or make a berry sauce to serve with the steak.
- Choose recipes you like: A habit is more likely to stick if you enjoy it! Try finding recipes that both look and taste good. If you need inspiration, recipes are available online.
- Meal Prep: Once you find a recipe, cook enough of that recipe to last the week. Meal prepping can save time and money, lessen the incentive for takeout, and allows you to decide which ingredients to add.
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