MIND Your Mind
What is the MIND Diet?
• MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.
• It is a combination of the Mediterranean diet and Dietary-Approaches-to-Stop-Hypertension (DASH) diet.
• Supports brain health to delay cognitive decline.
• Focuses mostly on natural plant-based foods and less on animal and high saturated fat foods.
• Encourages consumption of wholegrains, berries, green leafy vegetables, legumes, nuts, deep-sea fish, skinless poultry, and extra virgin olive oil.
Benefits of the MIND Diet
1. Helps to slow down cognitive decline such as memory loss and trouble thinking.
2. Reduces the risk of Alzheimer’s disease.
3. Lowers the risk of heart diseases.
4. Helps to manage blood pressure and diabetes.
5. Aids in weight management.
How can the MIND Diet help your mind?
• It is rich in flavonoids, vitamin E, and B-vitamins which are important for brain health.
• Limits sugary foods and high saturated fat foods which are pro-inflammatory and may have harmful effects on brain health.
How to start on the MIND Diet?
Following My Healthy Plate* for every meal, fill up:
• ¼ plate with wholegrains
• ¼ plate with meat & others
• ½ plate with fruits & vegetables
* Designed by Health Promotion Board, 10” plate
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