Brain Health Meal Plan
A 2,000 kcal MIND-diet week. Mediterranean plus DASH, with set servings of berries, leafy greens, and omega-3-rich fish. Edit it in Foodzilla.
The MIND diet
MIND is Mediterranean-DASH Intervention for Neurodegenerative Delay. Martha Clare Morris and colleagues at Rush University and the Harvard Chan School published it in 2015. Dementia is the sixth leading cause of death in the US. MIND borrows from Mediterranean and DASH, both of which also help the heart, which in turn helps the brain.
Mostly plants, limited animal products and saturated fat, with specific brain-food targets:
- - Whole grains. Three or more servings a day.
- - Other vegetables. At least one serving a day, on top of leafy greens.
- - Leafy greens. At least six servings a week.
- - Nuts. Five or more servings a week.
- - Beans. Four or more servings a week.
- - Berries. Two or more servings a week. Antioxidants and flavonoids.
- - Poultry. Two or more servings a week.
- - Fish. One or more servings a week, preferably oily fish for omega-3s.
- - Olive oil as the added fat.
The 2,000 kcal week
- - Built on MIND, so Mediterranean and DASH rules are both in play.
- - The rest of the nutrition still has to add up. This is not a berry-only week.
- - General use when there is no tighter medical diet. Change calories as needed.
- - The serving targets come from the MIND papers, not from a marketing list.
How to use this template in your practice
Raise greens, berries, and fish if the client is short. Set calories. Swap allergens.
Export a branded PDF and send it through the portal with a grocery list that hits those serving targets.
Caractéristiques Principales
Whole grains
Three or more servings a day.
Other vegetables
At least one serving a day, on top of leafy greens.
Leafy greens
At least six servings a week.
Nuts
Five or more servings a week.
Beans
Four or more servings a week.
Berries
Two or more servings a week.
Avertissement
Ce modèle est fourni à des fins éducatives et informatives uniquement. Il ne constitue pas un avis médical ou nutritionnel. Consultez toujours un professionnel de santé qualifié avant de modifier votre alimentation.
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