The MIND diet provides a variety of dietary recommendations that research has repeatedly demonstrated may decrease the risk of cognitive decline.
Learn more about the MIND diet, its health benefits, and how you can incorporate simple MIND diet foods into your meal plan.
How the MIND Diet Was Developed
The MIND diet was created by nutritional epidemiologist Dr. Martha Clare Morris. Ranked among the top five diets by U.S. News and World Report annually since 2018, the Mediterranean and DASH diets both emphasize whole grains, olive oil, nuts, and red wine.
The Mediterranean diet is more of a lifestyle choice associated with a decreased risk of cardiovascular disease, while the DASH diet is typically prescribed to help control high blood pressure.
Seeing the health benefits of both diets, Dr. Martha Clare Morris, a nutritional epidemiologist, combined the two in 2015 to create the MIND diet in an effort to lower the risk of Alzheimer’s disease.
What Is the MIND Diet?
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) recommends nine foods beneficial to brain health to include in your diet, and five foods to limit.
Foods to include:
- Leafy green vegetables
- Other vegetables, such as broccoli, peppers, and carrots
- Berries
- Nuts, including almonds, walnuts, and cashews
- Olive oil
- Whole grains
- Fish
- Beans
- Poultry
Foods to limit:
- Butter or margarine
- Cheese
- Fried foods
- Red meat
- Pastries and sweets
Based on Diet for the Mind by Dr. Martha Clare Morris
What Do Studies Show About the MIND Diet?
There have been multiple studies that have shown an association between the MIND diet and a decreased risk for cognitive decline.
One study piloted by Dr. Morris showed that the MIND diet was positively associated with a slower global cognitive decline score. In that research study, the difference in cognitive decline rates between those in the top third of study participants, showing slowest cognitive decline, and those in the bottom third of study participants, showing fastest cognitive decline, was the equivalent to an age difference of approximately 7.5 years.
Some researchers suggest that more long-term studies are needed to show the importance of maintaining the MIND diet on an ongoing basis as most studies have only looked at short-term gains. A three-year clinical trial published in The New England Journal of Medicine showed no statistical difference in change in cognition for participants in the two groups, the MIND diet group and the diet control group. However, there was significant improvement in cognition in the MIND diet group during the first two years of the study suggesting the diet may continue to improve cognition or delay cognitive decline.
Related: Better your memory with these ‘6 brain foods’ >>MIND Diet Meal Plan Ideas
The MIND diet is fairly flexible and can easily accommodate food allergies or ingredients you don’t prefer. Better still, there is no need to sacrifice taste for nutrition!
MIND Diet Breakfast Ideas
- Whole-grain oatmeal with blueberries and sliced almonds
- A slice of whole-grain toast with almond butter
- Scrambled eggs with olive oil, spinach, and red bell pepper
MIND Diet Lunch Ideas
- Green salad with grilled chicken, chickpeas, strawberries, and olive oil
- Avocado, mashed white beans, spinach, and sun-dried tomatoes on whole-wheat pita bread
- Oil-packed tuna with whole-wheat crackers, carrots, and blackberries
MIND Diet Dinner Ideas
- Grilled salmon, brown rice, and roasted vegetables
- Stir-fry with chicken, quinoa, and your favorite vegetables
- Whole-wheat pasta with simple marinara sauce, chicken or turkey meatballs, and a side salad dressed in olive oil
MIND Diet Snack Ideas
- Two tablespoons of almond or peanut butter on whole-wheat crackers
- Smoothie made with almond milk, berries, and spinach
- Hummus with carrots and celery
Experiment with spices and herbs to add extra flavor to your meals. Fresh basil, rosemary, and thyme are all great additions to salads or roasted vegetables, and they don’t add extra calories. Cayenne pepper, freshly ground black pepper, and splashes of lemon juice are easy upgrades, too.
Take the Next Step Toward Better Health
The MIND diet is a framework meant to guide your eating habits, not a set of strict limitations that you must follow. Small steps toward healthier eating habits will still pay big dividends for your overall health. As always when adopting new dietary habits, check with your physician first.
Engaging in healthy eating is one way to improve your health, while regular exercise is another important step. Read our blog on exercise to explore the benefits and get tips for beginning a routine and staying motivated.
This blog was originally published in 2019. It was updated in July 2024.
