The MIND Diet: Eating for Brain Health and Dementia Prevention

What is the MIND Diet?

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines elements of the Mediterranean and DASH diets, specifically targeting brain health. Research shows it may reduce Alzheimer's risk by up to 53%.

10 Foods to Eat More

1. Leafy Green Vegetables

Aim for 6+ servings per week. Think spinach, kale, and collard greens.

2. Other Vegetables

At least 1 serving daily of non-starchy vegetables.

3. Berries

2+ servings per week. Blueberries are particularly beneficial.

4. Nuts

5+ servings per week. Almonds, walnuts, and cashews are all good choices.

5. Olive Oil

Use as your primary cooking oil.

6. Whole Grains

3+ servings daily. Oatmeal, quinoa, brown rice, whole wheat bread.

7. Fish

At least 1 serving per week, especially fatty fish like salmon.

8. Beans

4+ servings per week. Any variety counts.

9. Poultry

2+ servings per week. Choose chicken or turkey over red meat.

10. Wine (Optional)

1 glass per day can be beneficial, but don't start drinking if you don't already.

5 Foods to Limit

1. **Red meat** - Less than 4 servings per week

2. **Butter/margarine** - Less than 1 tablespoon daily

3. **Cheese** - Less than 1 serving per week

4. **Pastries and sweets** - Less than 5 per week

5. **Fried/fast food** - Less than 1 serving per week

Making It Easy for Caregivers

Preparing brain-healthy meals while caregiving is challenging. Tips include:

How Carelu Supports Healthy Routines

**Carelu** helps maintain healthy habits: