The MIND diet is a mix of the two healthiest diets in the world, and with this way of eating you will reborn your body and mind.
The MIND diet, or the Mind Diet, as the name suggests, was created to promote mental health and reduce the risk of Alzheimer’s disease.
Of course, like any diet, it will help you lose weight, but it will also improve your overall health. It is a mix of the Mediterranean diet and the DASH diet – both diets that have been scientifically proven to significantly improve health if followed correctly.
This diet was developed by nutritional epidemiologist Martha Morris at Rush University Medical Center, with the help of research funded by the National Institute on Aging. This means that it is a very serious, scientifically supported diet, proven in practice.
The main goal of the research was to find a diet that would help reduce the risk of Alzheimer’s disease, as well as other diseases of a similar nature. And they really managed to create a good and high-quality diet that meets all these requirements.
Examining the effects of the two best diets in the world – the Mediterranean and DASH, Morris created a new diet that takes the best of both mentioned diets. The Mediterranean diet focuses on eating as many natural foods as possible, while limiting the intake of unhealthy fats and red meat.
The DASH diet (Dietary Approaches to Stop Hypertension) aims to positively affect high blood pressure. It focuses on foods that can reduce sodium intake, increase nutrient intake, and thus help lower blood pressure.
The MIND diet recommends eating 10 foods per day and avoiding 5 foods.
Here are the recommended foods:
- Green leafy vegetables
- Vegetables
- Grains, especially blueberries
- Nuts
- Legumes (various types of beans, lentils, etc.)
- Wine
- Whole grains
- Fish
- Poultry
- Olive oil
The five forbidden foods are:
- Fried or fast foods
- Red meat
- Cheeses
- Butter and margarine
- Desserts and sweets, as well as all juices and drinks with added sugar or artificial sweeteners.
MIND Diet Rules:
Consume three servings of whole grains daily.
Eat a fresh salad every day.
Eat a variety of vegetables every day.
Drink 1 glass of wine every day.
In a week, make sure at least 3-4 snacks contain nuts.
Eat legumes every day.
Eat poultry and grains at least twice a week.
Eat fish at least once a week.
Junk food is allowed, but once a week, with the exception of butter.
Butter is allowed every day, but only 1 tablespoon per day.
