MIND the diet that combines two scientifically proven, healthiest diets, the DASH and the Mediterranean, and emphasizes foods that positively affect brain health, has become a real hit 2016.
In this diet, the emphasis is on 10 healthy foods that stimulate brain health: green leafy vegetables, all other vegetables, nuts, berry fruits, beans, integral grains, fish, poultry, olive oil and wine. On the other hand, it is recommended to avoid food from five unhealthy groups: red meat, butter, and margarine, cheeses, cakes and sweets, fried or fast food.
A diet that has no rules but guidelines
Since the MIND diet has no rules but guidelines, we can observe it as a healthy nutrition than a typical diet. It’s a combination of DASH and a Mediterranean diet, so you can logically expect positive effects on cardiovascular health and preventive effects on other illnesses like diabetes type 2 and cancer. Also, they are not intended for weight loss, if you have excess pounds, you can expect a significant loss because diet advises for reduced sugar, saturated and trans fat, or sweets, fast food foods and generally industrially processed foods.
The foods recommended in this diet, are fish, olive oil, wine, nuts and fresh vegetables, all year round. There is no daily calorie limit or strictly defined menu, there are only recommendations, so it’s easy to maintain a diet. But the catch of this diet may just be in quantity. Namely, we forget that healthy foods can be caloric, such as olive oil, which has the same amount of calories as any other oil.
Industrial food should be avoided, regardless of whether it’s “healthy,” “eco,” “bio,” and so on. This particularly applies to sweets and snacks sold on healthy shelves and in health food stores. Attention should be dedicated to the way food is prepared. Cooking and baking with minimum olive oil are recommended above frying and breading. MIND diet should be combined with physical activity, reduction of stress and high-quality sleep.
The importance of nutrition in the fight with memory loss
Although there is no 100% guarantee for this diet, some studies have shown that those who have been on this diet for a long time, the risk of developing Alzheimer’s disease by 54%, while those who only partially adhered to, the risk decreased by 35 percent.
This percentage points out on the importance of nutrition in the fight with memory loss. What stands out as a positive side of MIND diet is that you don’t have to follow strictly this diet, but more like a nutrition note and as long as practice the brain effects are better.
MIND diet in the United States has declared a diet that is easily implemented and is in the top of the healthiest diets, along with the Mediterranean. When implementing a plan, it is important to stick to several key principles. You should eat at least three servings of integral grains, salads and other vegetables daily and drink a glass of wine. For snacks you should take nuts more frequently, and every other day you should eat half a cup of legumes. Also, twice a week on the menu you should eat chicken and half a cup of berries, and at least once a week to have some fish. In preparing meals olive oil should primarily be used.
Limit intake of unhealthy foods
When it comes to food choice, it is strongly recommended to restrict the unhealthy foods. Specifically, you shouldn’t eat more than three meals of red meat and processed products a week. Up to five snacks of candy can be made, less than a tablespoon of butter per day and only every two weeks consume the portion of cheese and fried foods.
MIND diet is not designed as a weight loss program, but with the control of the amount of food that is consumed, and with a longer period of this diet and body exercise, this will certainly be shown on the scale and in inches.
Daily menu example
Breakfast: 6 ounces of Greek yogurt with 1/2 cup of blueberries and 1/2 cup of strawberry, 1 slice of integral grain bread and 1/2 half of avocado.
Snack: 1/3 cup almonds.
Lunch: Two slices of wheat bread, 3/4 cup chopped chicken breast and 1 tsp of mustard, 1 cup lettuce salad, 1 cup freshly pickled cucumber, 1/2 cup tomatoes, 1 tbsp. sunflower seeds and 1 tsp of olives oils.
Height: 1/2 cup almonds.
Dinner: 3 ounces of salmon in marinade, 1/2 cup of couscous, 1/2 cup of zucchini and 4 asparagus, 1 cup of beans, salad of 1/2 cup of arugula, 1/2 cup of spinach and 1 tbsp. of vinegar and olive oil and glass red wine.