✅ The Brain-Protective Dietary Pattern: MIND & Mediterranean Diets
The most robust evidence supports a holistic eating pattern, not just avoiding bad foods. The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is specifically designed for brain health.Groceries
The « Eat More » Daily & Weekly Goals:
EVERY DAY:
Leafy Green Vegetables: (1+ serving) Spinach, kale, arugula, collards.
Other Vegetables: (1+ serving) Broccoli, cauliflower, peppers, carrots.
Berries: (≥2x/week, ideally more) Blueberries and strawberries have the strongest data for slowing cognitive decline.Buy vitamins and supplements
Nuts: (1 small handful) Walnuts, almonds, pecans.
Olive Oil: As your primary cooking fat/finishing oil.
WEEKLY:
Whole Grains: (3+ servings) Oats, quinoa, brown rice, 100% whole wheat.
Fish: (1+ serving, preferably fatty) Salmon, mackerel, sardines (for omega-3 DHA).
Beans/Legumes: (4+ servings) Lentils, chickpeas, black beans.
Poultry: (2+ servings) Chicken, turkey.
Wine: (Optional, 1 glass/day) Only if you already drink.
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