The MIND Diet: Outline and 30-Day Menu

The MIND diet combines the Mediterranean and DASH eating patterns, with special emphasis on foods linked to healthy memory and thinking.

WHY IT MATTERS

Studies link closer MIND-diet adherence with slower cognitive decline, better memory and thinking, and fewer Alzheimer’s-related plaques and tangles. One early observational study found up to a 53% lower risk of Alzheimer’s among the most consistent followers. These findings show promise, but association is not proof: the diet cannot guarantee prevention or treat dementia.

BUILD YOUR BRAIN-HEALTHY PLATE

EAT MORE OF THESE • Leafy greens — 6+ servings/week • Other vegetables — at least 1 serving/day • Berries — 2+ servings/week • Nuts — 5+ servings/week • Beans — 4+ servings/week

KEEP GOING • Whole grains — 3+ servings/day • Fish — 1+ serving/week • Poultry — 2+ servings/week • Olive oil — use as the main added fat • Water — choose often; stay well hydrated

LIMIT FOODS HIGH IN SATURATED FAT, SUGAR & SALT

Red meat fewer than 4/week

Butter or stick margarine under 1 Tbsp/day

Cheese less than 1/week

Pastries & sweets fewer than 5/week

Fried or fast food less than 1/week

START WITH 3 SIMPLE CHANGES

1  ADD GREENS Put spinach in eggs, soup or a sandwich.

2  SWAP A SNACK Choose berries or a small handful of unsalted nuts.

3  UPGRADE A MEAL Try beans, fish or poultry with a whole grain and vegetables.

GOOD TO KNOW: You do not have to follow the diet perfectly to improve food quality. Make changes gradually and consistently. The original MIND score included wine, but do not begin drinking alcohol for brain health; current guidance does not recommend alcohol as a prevention strategy.

Talk with your healthcare professional or a registered dietitian if you have diabetes, kidney disease, swallowing concerns, food allergies, take blood thinners, or need a specialized diet.

Sources: National Institute on Aging (nia.nih.gov), Rush University Medical Center (rush.edu)  |  Educational use only