Dos and Don’ts of the MIND Diet for Older Adults

This eating pattern was specifically designed to promote brain health and lower dementia risk. Here's what you need to know to make it work for you.

Did you know the foods you eat play a role in your risk of developing dementia and Alzheimer's disease? It's true.

While many diets out there aim to help you shed pounds, the MIND diet was designed to promote brain health and lower the risk of age-related cognitive decline. When you follow it, you pile your plate with brain-healthy foods, such as fruits and veggies, whole grains, fish, and beans.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, two of the most top-rated eating patterns out there.

A 2021 review of the research on the diet published in the journal Critical Reviews in Food Science and Nutrition found that the MIND diet improves cognitive function in older adults — so much so that researchers think it may be superior to other plant-rich diets for improving cognition.

If you’re thinking about trying the MIND diet for yourself, consider these dos and don’ts from Sandra J. Arévalo, a registered dietitian and director of community health and wellness at Montefiore Nyack Hospital in Nyack, New York. Her tips can help you reap the most benefits from this eating plan.

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Don’t: Obsess About Measuring Portions

The MIND diet guidelines include plenty of specific portion sizes, such as one-half cup for berries, three ounces for fish, and one ounce for bread. You might think that means you need to break out the measuring cups and scale every time you eat. Luckily, there's a simpler way.

"It's easier to follow the MyPlate guidelines," says Arévalo. "Half of your plate needs to be filled with fruits and vegetables, a quarter of your plate has protein, and the other quarter is occupied with whole grains," Just fill your plate with MIND-diet-approved foods, and you're good to go.

Do: Keep Cooking Simple

Homemade food is usually healthier than restaurant-cooked meals or prepared food. If you don’t already love to cook, Arévalo suggests setting yourself up for success by keeping it simple. “Choose recipes that don’t take a lot of time and call for a small number of ingredients,” she says. Look for meals that come together in 30 minutes or less and have fewer than 10 ingredients.

Don’t: Overdo It on the Olive Oil

Although extra virgin olive oil gets the green light on the MIND diet, it contains a lot of fat and calories that can derail your healthy intentions. This is one ingredient that is worth measuring when you cook. "My recommendation is to not use more than one tablespoon of fat in any recipe," says Arévalo.

Do: Consider Your Personal Taste

Not everyone likes every kind of food. Feel free to modify the MIND diet to suit your palate. "Think outside the box - use some of the suggested foods for snacks and be creative with recipes," says Arévalo. You can also give family favorites a MIND-diet makeover by making substitutions, such as using lentils in place of ground beef in sauces and casseroles. It's not about giving up the flavors you love.

Don’t: Be Rigid

Nothing dooms a diet more than a lack of flexibility, says Arévalo. Cut yourself some slack when you need to. "As a matter of fact, rigid diets and meal plans are impossible to follow because people get tired of eating the same foods day after day," she says. "The more variety there is in your diet, the more fun and healthy it is."

While the MIND diet emphasizes certain foods with proven benefits for cognitive function and brain health, that doesn't mean other foods are off the table. "A healthy diet aims to include a great variety of foods," says Arévalo. "For example, if the MIND calls for berries, you are not prohibited from eating oranges and apples. You can eat different types of berries each day, intermingled with other fruits."

Do: Work Around Stumbling Blocks

The MIND diet calls for beans and nuts - delicious foods with major health benefits. The trouble is that these foods can be difficult for some older adults to chew and swallow. "I recommend nut butters and spreads," says Arévalo. Branch out from peanut butter with cashew and almond butter. Hummus is a classic bean spread, but low-fat refried beans or black bean dip are also good choices. Arévalo also loves bean soups because the beans soften in the broth.

Don’t: Bust Your Bdget

The idea that eating healthy is too expensive is a myth, says Arévalo. There are many ways to stock up on MIND-diet staples without breaking the bank. “Brown rice is usually the same price as white rice,” she says. And don’t forget about frozen and canned options.

"Berries can be a little expensive, and for that reason, it is best to buy them fresh when they are in season and opt for frozen berries the rest of the year," says Arévalo. "Canned fish, such as tuna or sardines, provides many nutrients and are an inexpensive option."

Do: Embrace Small Successes

Changes in habit can be tough for people in all stages of life. When you pass a certain age, it can be even harder to shift eating patterns that have been solidified over many decades. Arévalo urges her patients to remember that any change, no matter how small, can be the start of something positive.

"Many of my patients are surprised to learn that even smaller changes, such as eating berries once per week, can provide some benefits. One serving per week of berries will give you antioxidants, fiber, and vitamin C that you wouldn't have otherwise," she says. "Every little bit counts."

See our sources:
Study on how the MIND diet affects older adult cognition: Critical Reviews in Food Science and Nutrition
How to fill your plate with nutritious foods: MyPlate

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