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One more reason to MIND your healthy diet!

One more reason to MIND your healthy diet!

Research from a Rush University observational study as reported in “Tufts’ Nutrition Letter” shows the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet guidelines may help to protect memory and thinking. 

Participants in the study with the highest MIND diet scores were at less risk for developing Alzheimer’s disease than those with the lowest scores. Similar to the Mediterranean diet and DASH diet, emphasis is on plant-based foods high in antioxidants and limits intake of foods high in saturated fat.

However, in the MIND diet, the primary focus is on berries, leafy green vegetables and olive oil, which may make these guidelines easier to follow.

What's your MIND score? 

Use the list below to tally your score. Score 1 point for each recommendation with a goal of reaching a total of 15 points. So why not MIND your diet to better health!

MIND Your Score – Aim for 15 points.

Include These:

Leafy green vegetables, at least 6 servings a week – 1 point
Other vegetables, at least 1 serving per day – 1 point
Berries, at least 2 servings a week – 1 point
Whole grains, at least 3 servings per day – 1 point
Fish, at least 1 serving a week – 1 point
Poultry, at least 2 servings a week – 1 point
Beans, at least 3 servings a week – 1 point
Nuts, at least 5 servings a week – 1 point
Olive oil as primary oil – 1 point
Wine – 1 serving a day – 1 point

Limit These:

Red meats, fewer than 4 servings a week – 1 point
Butter/margarine, less than 1 Tbsp a day – 1 point
Cheese, less than 1 serving a week – 1 point
Pastries, sweets, less than 5 servings a week – 1 point
Fast/fried food, less than 1 serving a week – 1 point

In need of more information, contact our Outpatient Nutrition Counseling Office at 314-996-4987

Download the MIND score sheet for easy reference.

Tags : MIND diet

Documents to download

  • MIND-ScoreUse the list below to tally your score. Score 1 point for each recommendation with a goal of reaching a total of 15 points. So why not MIND your diet to better health!
Recipes

Enjoy these healthy recipes. Subscribe to MyMoBap Recipes

Tomatillo Salsa

Tomatillo Salsa

With high fiber, unique antioxidant mix and vitamins C and A, "husk tomatoes" bring the flavor of Mexico to your table with this spicy Salsa Verde.

Chopped Peanut Salad

Chopped Peanut Salad

With tofu croutons and chopped peanuts, this Asian-inspired chopped salad packs a nutritional punch with 16 g of protein and only 257 calories.

Peach Chia Pudding

Peach Chia Pudding

Chia seeds are a powerhouse of nutrients filled with protein and fiber. This recipe makes a nutrient dense, guilt free snack for any occasion.

One-Pan Mediterranean Chicken with Quinoa

One-Pan Mediterranean Chicken with Quinoa

Mixing the bright flavors of the Mediterranean with Quinoa gives a protein-packed, nutritious punch in a one-pan dish that makes cleanup afterwards easy.

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