With the holidays upon us, we may find ourselves surrounded by seasonal delights, family gatherings, and parties which make eating a healthy diet that much more challenging. The MIND diet is an eating pattern that can help guide you through the plethora of food during Thanksgiving and all year long.
The MIND diet stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay,” and as the name suggests, it is a combination of two very well researched eating plans. Both diets have suggested benefits in preventing and improving cardiovascular disease and diabetes and supporting healthy aging. When used in conjunction with a balanced plate guide, the diet may also promote healthy weight loss. The MIND diet is not terribly restrictive in that it recommends specific “brain healthy” foods to include and identifies unhealthy food items to limit.
The healthy MIND dietary guidelines are consistent with recommendations the USDA, the American Heart Association and other well recognized health organizations.
MIND Guidelines:
3 or more servings a day of whole grains.
This easy Risotto recipe is a winner, substituting rice with whole grain quinoa.
1 or more servings a day of vegetables, other than green leafy vegetables.
- Here’s a quick, easy recipe for a low-fat Thanksgiving side dish. These Sweet Roasted Carrots are a perfect complement to any meat, fish, or poultry dish, and they are ready in just 35 minutes.
6 or more servings a week of green leafy vegetables.
- If you love pasta but want a change from the usual spaghetti with tomato sauce, don’t miss this Broccoli Rabe and Mushroom Linguine. This recipe checks the box for green leafy vegetables, and you can always swap out spinach for the broccoli rabe.
- Don’t miss this delicious Spinach Quiche. It has a healthy twist from whole grain quinoa, plenty of green leafy veggies, and egg whites.
5 or more servings a week of nuts.
- This Stuffed Acorn Squash recipe includes a serving of walnuts along with quinoa, apples, walnuts, and cranberries in this fall-inspired, vegan recipe.
2 or more servings a week of beans.
- Soup season is here! Don’t miss this vegetarian and gluten free Black Bean Soup Recipe. It gets quite a kick of flavor from chili powder and lime juice.
2 or more servings a week of berries.
- Start your day right with healthy Overnight Oats. Combine oats, milk, and a dash of natural sweetener, then let it chill overnight. In the morning, top with berries, nuts, or yogurt for a balanced, energy-boosting meal that’s rich in fiber, protein, and flavor!
2 or more servings a week of poultry.
- This Asian Chicken and Vegetables one-pan meal has the bonus of a quick meal that included an easy no-fuss clean up.
1 or more servings a week of fish.
- This Panko Crusted Tilapia recipe is full of flavor. Make this quick dinner any night of the week.
As you can see, the MIND diet is very inclusive.
Think about your food intake for the last week. How many of the dietary recommendations do you already follow?
For the more difficult aspect of the MIND diet, the following items are restricted, but not necessarily omitted.
Watch out for items that are higher in saturated fat:
- Consume less than 5 servings a week of pastries and sweets.
- Consume less than 4 servings a week of red meat, including beef, pork, lamb and products made from these meats.
- Consume less than one serving a week of cheese and fried foods
- Consume less than 1 tablespoon a day of butter/stick margarine.
- Of note, no recommendations have been made with respect to wine and alcohol as the effect of alcohol on an individual is complex. Alcohol, if consumed, should be in moderation.
Learn more about the MIND Diet at Jill’s upcoming programs – click here for more info.
