MIND Diet – Principles of the Diet that Supports Your Brain

People have always searched for ways to extend life and reach old age in good health. Improved medical care and hygiene have significantly increased average life expectancy.

Studies show that lifestyle – primarily diet, physical activity, and adequate sleep – accounts for as much as 53% of our longevity.

That’s why nutrition plays a key role in slowing the aging process and, more importantly, maintaining mental sharpness. One of the most effective brain-supporting diets is the MIND diet. But what does it involve?

What is the MIND Diet?

The MIND diet is based on two of the most researched and proven dietary patterns:

• DASH diet (Dietary Approaches to Stop Hypertension),

• Mediterranean diet.

Researchers observed that both significantly help prevent obesity, type 2 diabetes, hypertension, and cardiovascular disease. They also noticed that modifying these diets can reduce the risk of stroke and heart attack.

Combining elements from both, they created the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). Its main goal is to delay or reduce the risk of neurodegenerative changes. It also positively affects thinking, concentration, and memory (1).

Who should try the MIND diet?
It’s especially recommended for people doing intense mental work or living under stress. But anyone who wants to support their brain and mental health can benefit from it.

Principles of the MIND Diet – Recommended Foods

What should you eat to support your brain? Based on scientific research, certain food groups have been identified as beneficial to brain health.

Leafy Green Vegetables, Legumes, and Other Vegetables

Eat leafy greens 3 times a day (1 serving = 1 cup). They are rich in vitamins, antioxidants, and fiber, which slow aging and fight oxidative stress.

Legumes should be consumed at least 3 times a week. They provide plant protein, B vitamins, and fiber. Include peas, beans, lentils, and soy in sandwich spreads, veggie burgers, or salads.

Don’t forget other vegetables like tomatoes, peppers, carrots, or beets. Eat at least one serving per day, and choose seasonal vegetables for maximum nutrition.

Berries

This group includes blueberries, strawberries, raspberries, blackberries, and currants. The recommendation is 2 servings per week. Berries are rich in polyphenols—powerful antioxidants that neutralize free radicals.

Don’t hesitate to eat frozen berries outside the season—they retain most of their nutrients.

Whole Grains

Eat 3 servings per day. Whole grains are a great source of fiber, B vitamins, and magnesium, all vital for brain health. Choose whole grain or rye bread, coarse groats, and unprocessed cereals.

Lean Poultry, Fish, and Seafood

Lean poultry provides high-quality protein and should be eaten up to twice a week. Choose skinless chicken or turkey, and occasionally try game birds like quail or guinea fowl.

Fish and seafood should be eaten 2–3 times per week. They are rich in omega-3 fatty acids, iodine, and vitamin D. Vary your intake with cod, herring, salmon, perch, sole, sprats, sardines, and mackerel.

Nuts and Seeds

Eat one handful (about 30 g) of nuts and seeds daily. They are sources of selenium, magnesium, zinc, and healthy fats.

Research shows regular consumption of nuts and seeds may reduce depression risk by up to 30%. Rotate between different types to get a range of nutrients.

What to Avoid on the MIND Diet?

The MIND diet avoids foods high in saturated fats and trans fats, which increase the risk of cardiovascular disease, atherosclerosis, and hypertension.

Limit Red Meat, Full-Fat Dairy, Butter, and Margarine

Red meat and its processed forms should be limited to 1 serving per week. This includes sausages, hot dogs, and pâtés.

Opt for low-fat dairy products such as:

• milk (0–2% fat),

• plain yogurt,

• kefir,

• buttermilk,

• low-fat cottage cheese.

Choose natural dairy products without added sugar or syrups.

Avoid butter and margarine. Use avocado, vegetable spreads, or sesame paste on bread instead.

Avoid Sweets, Fast Food, and Deep-Fried Foods

Sweets are high in sugar and saturated fats, especially candy bars and pastries.

Fast food often contains unhealthy fats and is prepared using deep-frying, which increases calories and may create carcinogenic compounds.

How to Compose Meals on the MIND Diet?

The meal composition rules in the MIND diet are similar to any balanced healthy eating pattern. The key principles include:

• Regular meals every 3–4 hours,

• 4–5 meals per day.

Ensure that three main meals provide:

• Carbohydrates (bread, grains, pasta, rice, potatoes),

• Protein (fish, lean meat, dairy, legumes),

• Fats (vegetable oils, nuts, seeds).

Smaller meals like a second breakfast or afternoon snack should satisfy hunger without being too heavy.

Choose ingredients based on your taste preferences and cooking abilities. For example:

• Breakfast could be oatmeal with raspberries and almonds or whole-grain toast with cottage cheese, radishes, and arugula.

• Lunch (the main meal) should follow the plate model:
  • ½ plate = vegetables (preferably raw),

  • ¼ plate = protein foods,

  • ¼ plate = carbohydrate sources.

Examples include baked fish with buckwheat and cabbage slaw or bean patties with roasted sweet potatoes and cucumber salad.

Quick snacks may include yogurt with berries and oats, veggie sticks with hummus, or fruit with nuts.

MIND Diet Rules Are Simple!

Following the MIND diet doesn’t require big sacrifices. Learning a few simple principles and gradually adjusting your eating habits will benefit not only your brain but also your overall health.

Treat the MIND diet as a long-term way of eating, not a short-term fix.

To help you adopt the MIND diet more easily, peater can create a balanced meal plan tailored to these recommendations. You won’t have to worry about choosing ingredients or planning meals—peater does it for you. With its help, you’ll also learn how to prepare delicious, brain-healthy dishes on your own.

Frequently Asked Questions

What is the MIND diet?
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a way of eating based on two well-researched diets: the Mediterranean and DASH diets. Its main aim is to reduce the risk of neurodegenerative diseases, slow brain aging, and support mental performance.

What are the benefits of the MIND diet?
The MIND diet helps to:

• improve thinking, focus, and memory,

• support the nervous system,

• reduce the risk of neurodegenerative changes,

• boost overall mood and well-being,

• prevent lifestyle diseases like obesity, type 2 diabetes, and heart disease.

What should I eat on the MIND diet?
Include:

• Leafy greens – 3 servings daily,

• Legumes – 3 servings per week,

• Other vegetables – at least 1 serving daily,

• Berries – 2 servings per week,

• Whole grains – 3 servings daily,

• Lean poultry – up to 2 servings per week,

• Fish and seafood – 2–3 servings per week,

• Nuts and seeds – 1 handful daily.

What should I avoid on the MIND diet?
Avoid or limit:

• Red and processed meat – max 1 serving per week,

• Full-fat dairy – choose low-fat instead,

• Butter and margarine – replace with avocado or vegetable spreads,

• Deep-fried foods,

• Sweets and fast food.

How do I compose meals on the MIND diet?
Follow general healthy eating rules:

• Eat regularly (every 3–4 hours),

• Have 4–5 meals a day,

• Ensure meals contain carbohydrates, protein, and healthy fats,

• Adjust meals to your preferences and kitchen skills.