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.
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
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.