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April 11, 2022

What is the MIND diet?

by Molly Rapozo

The MIND Diet Explained

The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people age. It combines aspects of two well-researched diets, the Mediterranean Diet and Dietary Approaches to Stop Hypertension (DASH).

What’s on the MIND Diet infographic

What food can you eat on the MIND diet?

  • Vegetables, with an emphasis on leafy greens
  • Berries
  • Nuts
  • Beans
  • Whole grains
  • Seafood
  • Poultry

What is the link between the diet and the mind?

Diets high in saturated fat, sugar, and refined carbohydrates are associated with worse cognitive function and increased dementia risk. Alternatively, diets characterized by high intakes of vegetables and fruit, limited meat consumption, and the use of olive oil as a primary dietary fat are associated with decreased dementia risk.

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About the Author

Molly Rapozo

Molly Rapozo

Molly Rapozo, MS, RDN, CD, is a Registered Dietitian Nutritionist specializing in Brain Health Coaching. She provides coaching for clinical research trials at the Pacific Brain Health Center at Pacific Neuroscience Institute, where she uses a personalized list of recommendations to coach participants in optimizing wellness and avoiding disease. Molly enjoys teaching people how to make good nutrition easy to do and delicious to eat. She also provides support with sleep, stress management and exercise.

Last updated: March 3rd, 2023