Brain Health Meal Plan

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.

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.