Eating for Brain Health: The MIND Diet
The MIND diet is an eating plan designed to support brain health by emphasizing leafy greens, berries, whole grains, legumes, nuts and fish. With guidance from registered dietitian Anne-Marie Gagné, discover the key principles of this approach, including which foods to eat more often and which to limit, and learn how to incorporate them into your daily routine.
What is the MIND diet?
The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines principles of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension) to encourage a varied eating pattern rich in plant-based foods, whole grains and protein sources.
It groups foods into 10 brain-healthy categories and 5 categories to eat less often. Rather than imposing strict rules, the MIND diet focuses on simple eating habits that are easy to adopt. However, it’s not a substitute for medical treatment or advice from a health-care professional.
What are the health benefits of the MIND diet?
Among the most promising dietary approaches to supporting brain health, the MIND diet has generally received positive feedback from the scientific community, particularly for its potential benefits for cognitive health.
According to the Heart and Stroke Foundation of Canada and the Alzheimer Society of Canada, following the MIND diet closely could reduce the risk of Alzheimer’s disease by more than 50%, while moderate adherence could lower it by around 35%. People who follow this diet may also demonstrate cognitive abilities comparable to those of individuals 7½ years younger.
Which foods should you eat on the MIND diet?
The MIND diet emphasizes several foods that may help support brain health and memory. The following guidelines offer general recommendations to help you make healthy food choices every day.
- Fresh vegetables: Broccoli, tomatoes, carrots, peppers and more. Aim for at least one serving a day.
- Leafy greens: Kale, spinach, lettuce, collard greens and more. Aim for six or more servings a week.
- Nuts: Almonds, walnuts and other unsalted nuts. Aim for about five servings a week.
- Berries: Strawberries, raspberries, blueberries, blackberries and more. Aim for two or more servings a week.
- Legumes: Lentils, chickpeas, kidney beans and black beans. Aim for three or more servings a week.
- Whole grains: Whole-wheat bread and pasta, and oat-based cereals. Aim for three servings a day.
- Fish: Choose non-fried preparations whenever possible. Aim for at least one serving a week.
- Poultry: Chicken or turkey, preferably not fried. Aim for about two servings a week.
- Olive oil: Use it as your main cooking fat whenever appropriate for the recipe.
- Red or white wine: The original MIND diet includes moderate wine consumption. If you drink alcohol, limit yourself to two standard drinks or fewer per week. You do not need to drink wine to follow the MIND diet, and starting to drink alcohol for memory protection is not recommended.
Keep in mind that these recommendations are general guidelines, not a personalized nutrition plan. No single food can improve or protect memory on its own. What matters most is your overall diet and lifestyle.
Which foods should you limit on the MIND diet?
The MIND diet recommends avoiding or limiting certain foods, without necessarily cutting them out completely:
- Red meat;
- Cheese;
- Butter & margarine;
- Pastries & sweets;
- Fried or highly processed foods
What does a day on the MIND diet look like?
Here’s a simple example of how to incorporate MIND diet foods into your daily meals. This is intended as inspiration, not as a personalized meal plan.
- Breakfast: Oatmeal made with whole oats topped with blueberries and nuts, served with water, tea or coffee.
- Lunch: A vegetable and lentil salad, a slice of whole-wheat bread and an olive oil dressing.
- Dinner: Fatty fish or poultry, leafy greens and whole grains such as brown rice or quinoa.
- Snack: A small serving of nuts or fruit, depending on your appetite.
Water remains the best choice throughout the day, but smoothies made with vegetables and berries can add variety to your menu from time to time. They can help keep you hydrated, but are not essential to following the MIND diet.
If you have allergies, diabetes, or difficulty chewing or swallowing, consult your doctor or a registered dietitian for personalized advice before making changes to your diet.
When it comes to memory and nutrition, there is no magic formula. The MIND diet reminds us, however, that small, everyday choices can help support our health as we age. Eating well is only part of the picture. Physical activity, sleep, social connections and mental stimulation also play an important role in maintaining cognitive health. The key is to find a balance that fits naturally into your lifestyle!
Original article by Anne-Marie Gagné, Dt.P., registered dietitian, for Gordon Food Service. Revised and expanded by Le Groupe Maurice in 2026.