Breakfast
Oatmeal + blueberries + walnuts, with a spinach omelet and green tea.
MIND Recipes
The MIND diet (brain health): a Mediterranean-DASH hybrid rich in leafy greens, nuts, whole grains and fish. Recipes are ranked by their MIND fit score.
5480 recipes
MIND guide
Who is this for?
Those who want to protect cognitive health as they age; the brain-friendly intersection of the Mediterranean and DASH diets. Not a guarantee of disease prevention.
What to eat
- Leafy greens (spinach, arugula, purslane; often per week)
- Other vegetables (every day)
- Blueberries and other berries
- Nuts (walnuts above all)
- Whole grains (bulgur, oats, brown rice)
- Fish (at least once a week) and poultry
- Olive oil (the main fat) and legumes
What to avoid
- Red meat (limited)
- Butter and margarine
- Full-fat cheese (limited)
- Fried food and fast food
- Pastries and sweets
- Sugary processed products
A typical day
Lunch
Arugula and purslane salad (olive oil) + chickpea bulgur + grilled chicken. Fruit.
Dinner
Baked fish + steamed green vegetables + brown rice. A handful of nuts and fruit for dessert.
The science behind it
- Morris et al. 2015, MIND diet (Alzheimers Dement)
A study showing slower cognitive decline in people who eat closer to the MIND diet.
- Rush University, MIND Diet
The brain-health explanation from the institution that developed the MIND diet.
- NIA, Healthy Eating and the Brain
The US National Institute on Aging's guide to healthy eating and aging.
Not sure which diet suits you?
Try the diet assistantThe MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is an eating pattern that combines the strongest elements of the Mediterranean and DASH diets to help protect brain health. It was developed by researchers at Rush University. It particularly emphasizes leafy green vegetables, blueberries, walnuts, whole grains, fish and olive oil, while limiting red meat, butter, full-fat cheese, fried foods and sweets. A study published in 2015 (Morris et al.) showed that people who ate closer to the MIND pattern experienced slower cognitive decline. On Tatonia, MIND suitability is calculated by scoring each recipe's saturated fat, fiber and macronutrient balance.
Frequently Asked Questions
What is the MIND diet?
It is the brain-friendly intersection of the Mediterranean and DASH diets; an eating pattern that emphasizes leafy greens, fruit, nuts, whole grains and fish, and is associated with cognitive health.
What is the difference between MIND and the Mediterranean diet?
MIND is a hybrid of the Mediterranean and DASH diets, and it places extra emphasis on foods linked specifically to brain health (leafy greens, blueberries, walnuts).
Does the MIND diet prevent Alzheimer's?
There is no guarantee of prevention. Observational studies show an inverse association with cognitive decline; consult your doctor about your personal risk.
🇨🇦
Kanada Hawaiian Pizza
Hard 26 hr 15 min~600 kcal 7/10
🇮🇹
Pizza Ortolana
Hard 25 hr 54 min~525 kcal 7/10
Isparta Kabune Pilavı
Hard 2 hr~615 kcal 9/10
🇮🇹
Pizza Quattro Stagioni
Hard 26 hr 19 min~590 kcal 7/10
🌍
Falafel Burger
Medium 37 min~520 kcal 9/10
🇲🇽
Oaxaca Tlayuda
Medium 55 min~520 kcal 7/10
🇮🇹
Pizza Ai Funghi
Hard 25 hr 47 min~515 kcal 6/10
Kıymalı Pide
Hard 1 hr 18 min~560 kcal 7/10
🌍
Riyadh Chicken Kabsa
Hard 2 hr 10 min~640 kcal 8/10
🇺🇸
Pepperoni Pizza
Hard 25 hr 45 min~560 kcal 7/10
Tavuklu Keşkek
Hard 12 hr~480 kcal 8/10
🇻🇪
Caracas Pabellon Criollo
Hard 12 hr~610 kcal 10/10
Showing 1–12/5480
Other diets
VeganVegetarianGluten-freeDairy-freeNon-alcoholicDASHMediterraneanAnti-inflammatoryVolumetricsHigh ProteinLow CalorieKetoLow CarbBalanced DietLow SugarHigh FiberLow SodiumPescatarianPaleoWhole30AIP (Autoimmune Protocol)Diabetes-FriendlyLow FatFlexitarianPCOS-Friendly