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MIND diet

based on 1 reviews
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Goal: to help prevent Alzheimer's disease and dementia

Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.

The MIND Diet

The MIND diet was created to help prevent Alzheimer's disease and dementia. MIND stands for "Mediterranean-DASH Intervention for Neurodegenerative Delay." The diet is a combination of the Mediterranean diet and the DASH diet.

On the homepage you can compare this diet with other diets.

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Healthy products

According to the inventors of this diet, proteins, omega-3 fats, antioxidants and fibres reduce the risk of Alzheimer's and dementia. Eating less sugar, saturated and trans fats also helps. 

The rules of the diet

  • Eat at least 3 wholemeal products per day
  • Eat a salad with leafy vegetables and at least one other type of vegetable every day
  • Drink 1 glass of wine every day
  • Use olive oil when cooking
  • Eat nuts (almost) every day (at least 5 times a week)
  • Eat beans every other day
  • Eat poultry (e.g. chicken) at least twice a week
  • Eat berries at least twice a week
  • Eat fish at least once a week

What you are not allowed

The diet does not ban any products, but it does recommend the following:

  • Eat red meat less than 4 times a week
  • Have less than 5 sweets per week
  • Eat butter, margarine, cheese, chips or fast food less than once a week

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Book on this diet

If you’d like to read more about this diet, you can have a look at the book 'The MIND diet’. 

This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.

Did you notice a mistake?

Did you notice a mistake on this page? Please let us know.

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Allowed

  • (Blue) berries
  • Beans
  • Fish
  • Wine
  • Wholemeal products
  • Poultry
  • Dark leafy vegetables
  • Nuts
  • Olive oil
  • Vegetables

Not allowed

  • Red meat (less)
  • Butter (less)
  • Margarine (less)
  • Cheese (less)
  • Pastries (less)
  • Sweets (less)
  • Deep frying (less)
  • Fast food (less)

Goals

  • Reduce cholesterol
  • Less sugar
  • Less fat

Exercise

As you see fit

Reviews (1)
Lisaira Coffie, dietician at HRC
Dietician

Eating healthy and following these guidelines reduces the risk of risk factors that can cause dementia such as cholesterol, high blood pressure, diabetes and obesity. What this diet does differently from the others is recommend less healthy products to keep the choice with the person. The most important thing I see in this is everything in moderation. Only the recommendation for wine I would change to not every day. Other than that, fine diet.

MIND diet Eating healthy and following these guidelines reduces the risk of risk factors that can cause dementia such as cholesterol, high blood pressure, diabetes and obesity. What this diet does differently from the others is recommend less healthy products to keep the choice with the person. The most important thing I see in this is everything in moderation. Only the recommendation for wine I would change to not every day. Other than that, fine diet. 4 out of 5
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Dietitians

With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.

General warnings

Please take note that most diets do not have a scientific basis.

Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.

Eating disorders

If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.

 

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