What is the MIND Diet? Benefits and how to do it the right way

Currently, there are many different dietary methods researched and published by scientists. Each diet is suitable for different purposes and audiences. For example, dieting for weight loss, healing, or simply being healthy. Today, Tnhelearning.edu.vn introduces you to the MIND diet – an extremely interesting diet method.

What is the MIND Diet?

What is the MIND Diet?

MIND is a combination of the DASH and Mediterranean diets. According to research by clinical nutritionists at Watertown Regional Medical Center in Wisconsin (USA), this approach helps “reduce the risk of Alzheimer’s disease and maintain brain health in the long term”.

Basically, the DASH and Mediterranean diets both encourage the consumption of foods made from vegetables, supplement good nutrients for the brain and enhance memory . Combining these two methods, experts have researched and developed a diet called MIND.

This diet encourages people to eat plant-based foods . It is especially recommended to eat more green vegetables and berries instead of consuming animal products and foods high in saturated fat.

Benefits of the MIND . diet

Benefits of the MIND . diet

Reduced risk of Alzheimer’s disease : The biggest benefit of the MIND diet is that it significantly reduces the risk of Alzheimer’s and Parkinson’s disease. According to a 2018 study in the Journal of Nutrition, Health and Aging, this way of eating reduces the risk of dementia in older adults.

The reason is that this diet encourages fish, a source of vitamin B12 and omega-3 essential for the body. This is an essential nutrient for the brain, reducing the risk of Alzheimer’s disease.

Provides a rich source of vitamins : This mode helps you supplement vitamins and antioxidants from vegetables and fruits such as: Folic acid, vitamin E, vitamin C, Beta carotene and flavonoids… beneficial for brain development.

Reduce sugar and fat: Consuming too many refined carbohydrates like sugar, syrups and flour increases the risk of diabetes.

What should the MIND diet eat?

What should the MIND diet eat?

Here are the foods that you should consume regularly if following this diet:

• Chicken : At least twice a week.
• Fish (tuna, salmon): At least 1 serving a week.
• Whole grains (brown rice, wholegrain pasta, bread, quinoa, oatmeal): Minimum 3 servings a day.
• Nuts (cashews, almonds, pistachios): Minimum 5 servings a week.
• Beans (black beans, kidney beans, pinto beans): At least 3 servings a week.
• Green leafy vegetables (kale, spinach, kale, lettuce): Minimum 6 servings a week.
• Berries (strawberries, raspberries, blueberries): Minimum 2 servings a week.
• Mainly use olive oil in processing.
• Alcohol : Do not consume more than 1 drink per day.

What should the MIND diet limit to eat?

What should the MIND diet limit to eat?

To follow the MIND diet, you should avoid the following foods:

• Sweets (cakes, candies, etc.) : no more than 5 servings a week.
• Fast food or fried food n: no more than 1 serving a week.
• Red meats : no more than 4 servings a week.
• Cheese: no more than 1 serving a week.
• Butter and margarine: no more than 1 tablespoon per day.

Suggestions for a 1-week menu according to the MIND diet

Suggestions for a 1-week menu according to the MIND diet

You can refer to the MIND diet below. Depending on your individual needs and fitness, you can adjust or consult your doctor to build a suitable diet.

Day 1:

• Breakfast : Banana-strawberry smoothie.
• Lunch : Kale salad.
• Dinner: Bell peppers cooked with ground turkey and quinoa.

Day 2:

• Breakfast : Frittata (Italian dish cooked from eggs, similar to Pizza) vegetables and a slice of toast.
• Lunch: Tuna salad sandwich with wholemeal bread.
• Dinner : Pecan breaded chicken with grilled broccoli.

Day 3:

• Breakfast : Blueberry – walnut pancakes.
• Lunch : Grilled chicken sandwich with wholemeal bread with celery and hummus
• Dinner: Roast turkey with cabbage salad and whole-wheat roll dinner.

4th:

• Breakfast : Greek yogurt with raspberries and 15 almonds.
• Lunch : Kale and spinach salad with carrots, bell peppers, mushrooms, tomatoes, chickpeas, salad dressing, olive oil, and brown rice.
• Dinner : whole-wheat pasta with chicken and marinara sauce, grilled broccoli and side salad.

Day 5:

• Breakfast : Oatmeal with blueberries and chopped almonds.
• Lunch : Grilled chicken, ½ pita bread, kale salad with chickpeas, feta cheese, tomato, cucumber and olive oil.
• Dinner: Grilled salmon with broccoli and Brussels sprouts (use olive oil), quinoa and a glass of wine.

6th:

• Breakfast: Whole wheat bagel with 1 egg and blueberries.
• Lunch : Whole-wheat turkey sandwich with tomato slices, lettuce, hummus, and young carrots on the side.
• Dinner: Stir-fried quinoa with sautéed vegetables, beans, and olive oil.

7th:

• Breakfast : Whole-wheat toast with scrambled eggs and slices of butter.
• Lunch : Spinach salad with strawberries, chickpeas, chopped almonds, olive oil dressing and a small whole-grain cereal roll.
• Dinner: Grilled salmon with sautéed spinach and 1/3 cup brown rice.

Above is the basic information about the MIND diet compiled by Tnhelearning.edu.vn. Each diet has different advantages depending on the dietary goals as well as the health status of each person. Therefore, you need to consider and consult a nutritionist to build a diet that is right for you. Wishing you a healthy life!

Source: hellobacsi medical consultation doctor Nutritionist Vu Thi Mai Huong

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