During the month of March we are going to be focusing on the importance of making informed food choices and developing sound eating habits specifically with the MIND Diet.
“Go Further with Food” is the theme for 2018, and its importance is timely for many reasons.
Preparing foods to go further at home and within the community can have a positive impact, as well by adopting healthier eating styles, while reducing food loss and waste.
Today we are going to focus on the foods you choose can make a difference for long-term brain health!
The MIND Diet
The MIND Diet was developed based off of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet to create a dietary pattern that focuses specifically on brain health. Research has show that these two diets can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases
MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. To crate a diet specifically to help brain function and prevent dementia, researches combined the foods from the Mediterranean and DASH diets that have been shown to benefit brain health.
For example, both of these diets recommend fruit intake; fruit intake has not been correlated with improved brain function berry consumption has! Therefore the MIND diet encourages berry consumption, but not the consumption of fruit in general.
As of now, there are no specific guidelines for the MIND diet, other than to consume more of the 10 foods the diet encourages and limit the 5 foods it discourages.
10 Foods to Consume: Green Leafy Veggies All Veggies Berries Nuts Whole Grains Olive Oil Fish Beans Poultry Wine
5 Foods to Limit: Butter & Margarine Cheese Red Meat Fried Food Pastries & Sweets
Aim for six or more servings per week of green, leafy veggies.
Try to consume other (non-starchy) veggies in addition to leafy greens at least once daily.
Choose a variety of berries at least twice per week for their antioxidant benefits.
Make an effort to consume at least five servings of nuts every week — vary the kind of nuts to obtain a variety of nutrients, while sticking to the specified serving size.
Cook with olive oil, as mostly a monounsaturated fat it will not breakdown when heated and therefore is a safer option to cook at high heat.
Choose whole grains like brown rice, quinoa, and oats…at least three servings a day.
Consume fish at least one per week; choose fatty fish like salmon, sardines, trout, tuna, and mackerel for their high levels of omega-3 fatty acids.
Include legumes such as beans and lentils in your meals at least 4 times weekly.
Incorporate poultry twice a week; use cooking methods like roasting, searing, and sautéing rather than frying.
Don’t whine about this last one…aim for one glass of wine; preferably red because it contains resveratrol, which may help to protect against Alzheimer’s disease.
Limit butter and margarine to less than one tablespoon daily, and cheese to less than once per week.
Choose red meat at most three times per week; that includes beef, pork, and lamb.
Limit fried food, especially from fast food restaurants, to less than once per week.
Processed foods, junk foods, sweets, candies, pastries, and anything else artificial or processed should be limited to no more than four times per week.
to be continued…