MIND Diet

There is no specific diet for people with dementia or Alzheimer’s disease. A balanced diet with protein, healthy fats, fruits, vegetables, whole grains, and dairy products, as tolerated, is usually recommended. However, for many years, researchers have examined the relationship between the foods we eat and their effects on our health. In 2015, researchers began to specifically examine the relationship between certain foods and their effect on brain health with the intention of (1) slowing decline of brain health as we age and (2) reducing the risk of development of Alzheimer’s disease. Thus, the “MIND” diet was created.

The MIND diet (or “Mediterranean-DASH diet Intervention for Neurological Delay”) combines aspects from both the Mediterranean and DASH diets. These diets are generally recommended for overall health, and incorporating foods from each has been shown to particularly benefit brain health. The two eating patterns have some differences, but share many similarities:

• Traditional Mediterranean diets consist primarily of whole, minimally processed foods including non-refined grains, legumes, vegetables, fruit, nuts and fish. Small amounts of meat, eggs and dairy products, and a modest amount of alcohol, may be included.

• The DASH Eating Plan emphasizes fruit, vegetables and low-fat dairy products. It includes whole grains, poultry, fish and nuts but is limited in fat (specifically saturated fat), red meat, sodium, foods with added sugars and sugar-sweetened beverages.

The MIND diet combines these approaches by encouraging many of the plant-based foods recommended in the Mediterranean diet and DASH eating plan, as well as fish and poultry. It also shares the recommendation to limit saturated fats and added sugars. The factors that differentiate the MIND diet are the focus on daily and weekly recommendations for specific foods and food groups.

Key Components of the MIND Diet

• Fruit and vegetables - focus on berries, leafy greens, and colorful produce.

• Nuts and legumes - include walnuts, almonds, beans, lentils, and chickpeas.

• Whole grains - choose whole-grain breads, rice and pasta.

• Healthy fats - favor olive oil and fatty fish over saturated fats.

Food Frequency Specifics

• Vegetables: 2 or more servings per day; at least one serving of leafy green vegetable per day

• Berries: 2 to 5 servings per week, minimum; not including dried berries

• Whole grains: 3 or more servings per day; emphasis on grains that are minimally processed

• Nuts and seeds: 5 or more servings per week; includes peanuts

• Beans: 3 to 4 servings per week, minimum

• Seafood: 1 or more serving per week; focus on fatty fish such as salmon, mackerel, herring or sardines

• Poultry: 2 or more servings per week; focus on light meat without skin

• Extra-virgin olive oil: 2 tablespoons per day; specifically extra-virgin olive oil, not other types of olive or vegetable oils 

There is a strong emphasis on what foods to consume on the MIND diet. However, there also are several categories of food that individuals are encouraged to limit: red and processed meats, sources of saturated fats such as butter and margarine, full-fat cheese, refined grains, dessert-type foods or other sources of added sugars and fried foods.

Research suggests the risk of Alzheimer's disease may be reduced by as much as 53% when individuals adhere to the MIND diet consistently, and by about 35% when followed moderately well. More research is needed to confirm these results, however, following this dietary pattern seems to be a promising strategy to help reduce cognitive decline and offers a variety of nutrients that are beneficial for overall health.