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Try a MIND Diet Menu

Neurotrack Team

The MIND diet is a mix of the Mediterranean and DASH diets. It was designed to protect the brain. The diet focuses on foods that lower stress on brain cells and slow memory decline. These foods include olive oil, fish, poultry, nuts, beans, leafy greens, whole grains, and berries. Foods to limit are red meat, butter, fried foods, full-fat cheese, and sweets (NIA, 2024).

 

You do not need to give up your favorite foods. People who follow the MIND diet closely lower their risk of Alzheimer’s by more than 50%. Those who follow it part of the time lower their risk by about 35%. Studies show this way of eating supports healthy brain aging and reduces inflammation.

 

Breakfast ideas:

  • Oatmeal with blueberries, walnuts, and flax seeds
  • Smoothie with banana, kale, blueberries, and yogurt
  • Whole-wheat toast with peanut butter and strawberries
  • Omelet with vegetables, cooked in olive oil
  • Coffee in the morning is fine. But too much later in the day can harm sleep 

Lunch ideas:

  • Salad with leafy greens, olive oil, and toppings like eggs or avocado
  • Avocado toast on whole-grain bread with salmon or a poached egg
  • Lentil soup with kale and carrots
  • Veggie burger on a whole-wheat bun with tomato and lettuce
  • Sparkling water or seltzer makes a healthy drink at lunch.

Dinner ideas:

  • Roasted chicken breast with quinoa and spinach
  • Stir-fried vegetables with brown rice
  • Tuna or salmon sushi with seaweed salad and edamame
  • Whole-wheat pasta with marinara and a side salad
  • One small glass of red wine may help brain health. But if you don’t already drink, it’s safer not to star
Snacks can be simple. Carrots with hummus, a handful of nuts and berries, or roasted chickpeas all support brain health.

 

References

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Neurotrack Team

Neurotrack Team

Neurotrack's content team regularly reports on the intersections between cognitive screening, healthcare, and longevity.