MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) Diet

    This method combines concepts of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. The MIND diet has been associated  with lower rates of Parkinson’s and Alzheimer’s disease. It recommends  consumption of 10 foods:

+ Leafy greens: six or more servings per week

Serving size: two cups raw or one cup cooked

Examples: chard, collard greens, kale, lettuce, mixed greens, spinach

 

+ Other vegetables: at least one serving per day

Serving size: one cup raw or cooked

Examples: beets, green or red bell peppers, broccoli, carrots, celery, corn, eggplant, lima beans, peas, potatoes, string beans, summer squash, tomatoes, zucchini

 

+ Berries: two or more servings per week

Serving sizes: one cup raw or ½ cup dried

Examples: blackberries, blueberries, raspberries, strawberries

 

+ Poultry: two servings per week

Serving size: one ounce

 

+ Fish: one serving per week

Serving size: one ounce

 

+ Beans: at least three servings per week

Serving size: ¼ cup

Examples: beans, peas and lentils

 

+ Nuts: five servings per week

Serving size: ½ ounce

Examples: almonds, hazelnuts, pecans, pine nuts, walnuts

 

+ Olive oil: use as main cooking oil

 

+ Whole grains: three servings per week

Serving sizes and examples: one slice of 100 percent whole grain bread; ½ cup cooked oatmeal, rice or pasta; three cups popcorn; one cup whole grain  cereal; one 6-inch corn tortilla

 

+ Red wine: up to one 5-ounce glass per day

 

This diet recommends limiting the following:

+ Butter and margarine: less than one tablespoon per day

+ Cheese: less than one 1-ounce serving per week

+ Red meat: less than four 1-ounce servings per week

+ Fried food: less than one meal (serving not specified) per week

+ Pastries and sweets: less than five servings per week