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Mind (Diet) Over Matter?

Want another reason to eat healthier? There are food choices that can be made daily to help lower the risk of Alzheimer’s disease.

The MIND Diet capitalizes on eating foods from these 10 categories:

  • Green leafy vegetables (like spinach and salad greens): At least six servings per week

  • Other vegetables: At least one a day

  • Nuts: Five servings per week

  • Berries: Two or more servings per week

  • Beans: At least three servings per 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 of red wine per day

The MIND Diet also advocates limiting items from the following groups:

  • Red meat: Less than four servings per week

  • Butter and margarine: Less than a tablespoon daily

  • Cheese: Less than one serving a week

  • Pastries and sweets: Less than five servings a week

  • Fried or fast food: Less than one serving a week


Research has shown that those who strictly stuck to the MIND diet lowered their risk of Alzheimer’s disease by 54% but it’s also worth noting that those who followed the diet only part of the time still cut their risk of Alzheimer’s by about 35%.

If you are interested in learning more about the MIND Diet an excellent resource to check out is The MIND Diet: A Scientific Approach to Enhancing Brain Function and Helping Prevent Alzheimer's and Dementia by Maggie Moon. It is available on Amazon and can also be found in Barnes and Noble.

Written by Alexandra Strobel, Dietetic Intern



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