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Follow the MIND Diet
Follow the MIND Diet
This Mediterranean diet has been shown to decrease your risk of dementia by up to 53%!
Eat More Leafy Green Vegetables and Berries
Eat More Leafy Green Vegetables and Berries
Eating berries and green vegetables will reduce your risk of dementia.
Avoid Fast Food and Red Meats
Avoid Fast Food and Red Meats
Eating more than 1 serving of fast food or more than 4 servings of red meat will increase your risk of dementia.
Following a healthy diet like the MIND diet can reduce your risk of Alzheimer's disease by 53%!
Following a healthy diet like the MIND diet can reduce your risk of Alzheimer's disease by 53%!
Following the MIND diet reduces an individual's risk of developing Alzheimer's disease by 53%, according to research completed by Rush University Medical Center. Other studies have been completed or are in progress with a Mediterranean-based diet which show that this diet can reduce your risk of dementia.
The MIND diet, which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay,” (someone was really working for that acronym 🙂) was developed at Rush University Medical Center. They followed the food intake of 923 Chicago-area seniors, and over 4.5 years; 144 participants developed Alzheimer’s disease. The longer people had followed the MIND diet patterns, the less risk of developing Alzheimer’s disease they appeared to have. The MIND diet lowered Alzheimer’s risk by about 35 percent for people who followed it moderately well and up to 53 percent for those who adhered to it rigorously. This diet may slow cognitive decline and dementia, as well as Alzheimer’s disease. See www.rush.edu/news/diet-may-help-prevent-alzheimers for more information.
The Mind Diet Recommends:
The Mind Diet Recommends:
Eating from these 10 food groups:
Eating from these 10 food groups:
Green leafy vegetables (like spinach and kale): At least six servings a week
Other vegetables: At least once a day
Nuts: Five servings a week
Berries: Two or more servings a week
Beans: At least three servings a week
Whole grains: Three or more servings a day
Fish: Once a week
Poultry (like chicken or turkey): Two times a week
Olive oil: Use it as your main cooking oil
Minimize drinking and only drink a single glass of wine if you do choose to drink.
Avoiding these food groups:
Avoiding these food groups:
Red meat: Less than four servings a week
Butter and margarine: Less than a tablespoon daily
Cheese: Less than one serving a week
Pastries and sweets: Less than five servings a week
Fried or fast food: Less than one serving a week
Alcohol: Drink as little as possible - none is probably best.
Resources to help you eat right!
Resources to help you eat right!
Eat Well Fridge Reminder from the Iowa Department of Public Health: https://idph.iowa.gov/Portals/1/userfiles/202/SaveYourBrain/eat%20well%20reminder.pdf
Mayo Clinic Brain-Healthy Foods: https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/whats-the-big-deal-about-the-mediterranean-diet
Rush Medical School MIND Diet Guide: https://www.rush.edu/news/diet-may-help-prevent-alzheimers
Academy of Nutrition Healthy Eating Website: https://www.eatright.org/
Meal Planning and Healthy Eating Guide from Iowa State University: https://spendsmart.extension.iastate.edu/
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