healthmedicinet

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The MIND diet includes ten brain-healthy food groups, but you don’t need to eat each daily. 

Every day: 

? Whole grains (three or more servings) 

? Leafy greens (one serving) 

? Other veggies (one or more servings) 

? Glass of wine (opt for red) 

Most days: 

? Nuts (like almonds and walnuts) 

? Olive oil (as main cooking oil)  

Every other day: 

? Beans 

Twice a week or more: 

? Blueberries or strawberries 

? Poultry  

At least once a week: 

? Fish 

Limit these foods: 

Butter (less than one tablespoon per day) 

Fast food and fried food (less than one serving per week) 

Full-fat cheese (less than one serving per week) 

Red meat (less than four times per week) 

Pastries and sweets (less than five servings per week)