The MIND Diet: Food, Menus, FAQs, and Recipes

The MIND Diet

Everything you need to know about the MIND Diet Plan, including foods to eat, menus, FAQs, shopping lists, and more.

The MIND Diet is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay. The diet combines the Mediterranean diet and the DASH diet (Dietary Approach to Stop Hypertension). A team lead by Martha Clare Morris (a nutritional epidemiologist) at Rush University Medical Center developed the diet.

Like the DASH and Mediterranean diets, the MIND diet emphasizes consuming fresh fruit, vegetables, and legumes. Specific foods, such as leafy greens and berries, have been scientifically shown to slow cognitive decline, are also recommended in the diet. We’ll go over the MIND Diet in greater detail, including what to eat and what not to eat, as well as what to drink and what not to drink, in this guide.

What is The MIND Diet Plan?

The diet was developed to help prevent dementia and reduce the deterioration of brain function that occurs as people age. According to recent research, the diet is more effective than the Mediterranean or DASH diets alone in reducing cognitive decline. In addition, research has revealed that the diet’s neuroprotective effects are influenced by adherence to the diet.

Asides brain health, the diet has a lot of other advantages. Fiber is abundant in this diet, which is also low in saturated fat and added sugar. This may aid in the reduction of cholesterol and blood pressure. It may also help with weight loss but tailored to each individual’s needs and goals. Here’s how to get started: eat various plant-based foods, such as leafy greens, vegetables, and fruit, while limiting sugar and saturated fat.

Foods to Eat on The Mind Diet

The MIND Diet
MIND Diet-what to eat

The diet recommends the following foods:

  • Leafy Vegetables: Kale, Spinach, Broccoli, Collards, Cabbage, Beet Greens, Watercress, Swiss Chard, Romaine Lettuce, Arugula, Bok Choy, Turnip Greens, Asparagus, Brussel Sprouts.
  • Whole Grains: Brown Rice, Oatmeal, Quinoa, Whole Wheat Pasta, Whole Wheat Bread.
  • Fish: Salmon, Sardine, Mackerel, Tuna
  • Berries: Blueberries, Raspberries, Blackberries.Strawberries
  • Nuts: Walnuts, Almonds, Hazel Nuts, Peanuts, Pistachios, Cashew Nuts.
  • Legumes: Green Beans, Peas, Lentils.
  • Poultry: Chicken, Eggs, Turkey
  • Olive Oil

Foods Not to Eat

The diet proposes that you minimize consumption of the following foods:

  • Butter
  • Cheese
  • Pastries
  • Sweets: Ice cream
  • Red Meat: Beef, Pork, Mutton, Bacon, Sausage, Ham.
  • Processed Foods
  • Fast Foods

What to Drink on The MIND Diet

Here are recommended drinks that may boost your brain health

The MIND Diet
MIND Diet – what to drink
  • Coffee
  • Tea: Herbal Tea, Green Tea
  • Juice: Orange Juice, Blueberry Juice, Green Juice, Beet Root Juice
  • Smoothies
  • Lattes: Turmeric Latte, Adaptogen Latte.
  • Wine: Red Wine, White Wine.

What Not to Drink

  • Soda
  • Frizzy Drinks
  • Energy Drinks


Thank you for taking the time to go over our MIND Diet guide. Our free embedded checklists can be downloaded and used whenever you want. When it comes to meal preparation and buying groceries, this will come in handy.