Smaller Portion, Better Brain

​​The MIND diet is based on the Mediterranean diet and the DASH diet. It is called MIND because it supports brain health.

When you’re on the MIND diet, you should eat more plant foods. These include fruits, vegetables, whole grains, beans, and nuts. You should eat less food that’s high in saturated fat. This includes red meat, butter, fried foods, and full-fat cheese.

Studies show that the MIND diet lowers the risk of Alzheimer’s disease. It also lowers the risk of dementia. This is true even for people who only follow it part of the time.

Portion control can help you get these benefits. The MIND diet does not require calorie counting. Instead, itencourages eating more healthy foods. And it suggests eating smaller amounts of foods that are less healthy. You can do this with portion control.

Portion control tips: 

• Use a smaller plate. Smaller portions can still feel satisfying.
• Make half your plate vegetables. Fill the rest with smaller portions of protein and grains.
• Share with a friend. Splitting a meal when dining out helps reduce portion size.
• Use your hands. A serving of protein is about the size of your palm. A serving of nuts or fats should be the size of your thumb.
• Start with an appetizer. A soup or salad adds vegetables and leaves less room for less healthy foods.
• Smaller portions of red meat, sweets, and cheese are best. When you do have these, fill the rest of your plate with fruit, vegetables and/or whole grains. 

Portion control also helps with weight and blood sugar. One study looked at people with diabetes. Those who practiced portion control lost about 5% of their body weight in six months. Diabetes is linked to dementia. This means portion control supports both body and brain health.

Centers for Disease Control and Prevention. Diabetes meal planning. Diabetes. Published May 15, 2024. https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html
Fekete M, Varga P, Zoltan Ungvari, et al. The role of the Mediterranean diet in reducing the risk of cognitive impairment, dementia, and Alzheimer’s disease: a meta-analysis. GeroScience. Published online January 11, 2025. https://doi.org/10.1007/s11357-024-01488-3
National Institute on Aging. What Do We Know About Diet and Prevention of Alzheimer’s Disease? National Institute on Aging. Published November 20, 2023. https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease
Gong Y, Chen H, Gu Y, et al. Healthy dietary patterns in relation to cognitive performance and Alzheimer’s disease mortality. The Journal of Prevention of Alzheimer’s Disease. Published online March 6, 2025:100100. https://doi.org/10.1016/j.tjpad.2025.100100
Soest van, Beers S, van, C.P.G.M L. The MIND diet for the ageing brain: a systematic review. Advances in Nutrition. 2024;15(3):100184-100184. https://doi.org/10.1016/j.advnut.2024.100184
Li J, Capuano AW, Agarwal P, et al. The MIND diet, brain transcriptomic alterations, and dementia. Alzheimer's & Dementia. Published online August 11, 2024. https://doi.org/10.1002/alz.14062