MIND Diet (MediterraneanDASH Intervention for Neurodegenerative Delay Diet)

The MIND diet recommends:

Green leafy vegetables (like spinach and salad greens): at least six servings a week
Other vegetables: at least one 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.
Wine: one glass a day

MIND diet discourages:

Red meat: more than four servings a week
Butter and stick margarine: more than a tablespoon daily
Cheese: more than one serving a week
Pastries and sweets: more than five servings a week
Fried or fast food: more than one serving a week

Updated: Dec 12, 2019 @ 1:11 am (GMT-5)