After years of research into heart disease, science has taught us that a poor diet can create long term damage to our arteries. Damage that we can’t see until it’s too late.

The same can now be said about neurodegenerative disease and Alzheimer’s Disease. Our diet is creating long term damage to our brains. Damage that we can’t see until it is too late.

The surprising and overlooked fact is that the brain is even more susceptible to poor diet than the heart. While it represents only about 2% of body weight, it consumes 20% or more of the calories eaten. It’s not a stretch to imagine the long term negative effects of feeding a hungry brain a steady supply of unhealthy, nutrient deficient food.

Indeed, several epidemiological studies and meta-analyses have shown that long term consumption of a healthy diet rich in plant polyphenols, antioxidants, vitamins and essential fats offer protection against neurodegenerative disease and slows the pace of cognitive decline.

MIND diet is short for Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s a hybrid of the Mediterranean and DASH diets, but with specific modifications based on the most compelling findings from diet-dementia research. It was created in 2015 by Martha Clare Morris and her team of epidemiologists, neurologists and nutritionists at RUSH University’s Brain Center. The diet is the culmination of her 20 years in brain health research.

The MIND diet outlines 10 food groups you should eat and five you should avoid. The basic plan is to eat whole grains,vegetables, berries, nuts, beans, and fish each week while avoiding red meat, sweets and fried foods. It also calls for cooking with olive oil, a healthy source of fat.

What follows is a more detailed breakdown of the 10 MIND Diet foods and the specific requirements as well as the 5 foods to avoid. At the end I have broken the 10 foods into 6 food groups to make the information easier to digest (see what I did there!).

Remember this simple rule; a salad every day keeps dementia away. Dark leafy greens are some of the most nutrient dense foods we can eat and are highly associated with brain health. Make sure to eat multiple servings of dark green vegetables like spinach and kale every day and every chance you get. The general rule is the darker the better. Whatever you do, don’t cheat on the leafy greens. Packaged salads are convenient options to get your greens. Or, try a Good Thinking Bar. You’ll get 50% of your leafy green requirement in just one bar.

Another appealing benefit of dark green leafy vegetables is that they are low calorie, have a low glycemic index and have lots of fiber. These features will help you feel full for longer and therefore eat less, which is good for weight control.

Micronutrients in Leafy Greens: Folate (B9), Vitamin K (Phylloquinone), Vitamin A, Vitamin C, Lutein+Zeaxanthin, Potassium, Manganese, Calcium

Good Leafy Green Choices

In addition to getting a serving of leafy greens each day, try to eat other colorful vegetables. Especially good are cruciferous vegetables like cauliflower, broccoli and brussel sprouts. Technically Kale is a cruciferous veggie, so it does double duty. Next try for orange, yellow and red vegetables like bell peppers, eggplant, squash and carrots. You should also know that each Good Thinking Bar has ½ serving of these “other” vegetables, which provides 50% of your daily MIND Diet requirement.

When selecting vegetables, try to choose a “rainbow” of colors. Nature has given these colorful vegetables loads of polyphenols that help protect the plant from oxidation. These same polyphenols also help protect your brain.

When choosing your vegetables, try to choose organic. Not everyone appreciates the importance of choosing organic, but the brain health and Alzheimer’s research is becoming clear. The chemicals that are sprayed on our food often end up as toxins in our brain.

Micronutrients in Other "Colorful" Vegetable: Vitamin A, Folate (B9), Vitamin K, Vitamin C, Vitamin B6, Thiamin (B1), Niacin (B3), Vitamin E, Fiber, Beta Carotene, Potassium, Magnesium

Avoid the overly sugary tropical fruits like pineapple. Berries such as blueberries, strawberries, and raspberries are much better brain health options. Berries in particular are loaded with a type of flavonoid called anthocyanin. This important antioxidant has the ability to pass through the blood brain barrier where it attacks free radicals and fights oxidation. Berries also have a lower sugar content than other fruits and a low glycemic index (53). Whatever you do, make sure to avoid fruit juice, which is loaded with sugar. When you buy dried berries, make sure there is no added sugar. A lot of manufacturers sneak that in, so be sure to read the label.

Blueberries, strawberries and cherries are three of our favorite berries (technically cherries are not berries, but they have many of the same characteristics). Blueberries rank number one in antioxidant health benefits in a comparison with more than 40 fresh fruits and vegetables. Strawberries and cherries are also consistently ranked among the top sources of phenolic antioxidants — with levels 2–11 times greater than other fruits. The good news is the just one Good Thinking Bar provides 100% of MIND Diet daily requirements.

Micronutrients in Berries & Fruit: Vitamin C, Vitamin K, Fiber, Polyphenols including an important Flavonoid called Anthocyanin (flavonoid), polyphenols, Manganese

Avoid the overly sugary tropical fruits like pineapple. Berries such as blueberries, strawberries, and raspberries are much better brain health options. Berries in particular are loaded with a type of flavonoid called anthocyanin. This important antioxidant has the ability to pass through the blood brain barrier where it attacks free radicals and fights oxidation. Berries also have a lower sugar content than other fruits and a low glycemic index (53). Whatever you do, make sure to avoid fruit juice, which is loaded with sugar. When you buy dried berries, make sure there is no added sugar. A lot of manufacturers sneak that in, so be sure to read the label.

Blueberries, strawberries and cherries are three of our favorite berries (technically cherries are not berries, but they have many of the same characteristics). Blueberries rank number one in antioxidant health benefits in a comparison with more than 40 fresh fruits and vegetables. Strawberries and cherries are also consistently ranked among the top sources of phenolic antioxidants — with levels 2–11 times greater than other fruits. The good news is the just one Good Thinking Bar provides 100% of MIND Diet daily requirements.

Micronutrients in Berries & Fruit: Vitamin C, Vitamin K, Fiber, Polyphenols including an important Flavonoid called Anthocyanin (flavonoid), polyphenols, Manganese

Whole grains are the essential fuel for your brain. But, when it comes to grains, you MUST choose quality over quantity and remember to only eat minimally processed whole grains. To be considered whole, a grain must maintain all the essential parts of the entire kernel or seed. Grains can be rolled, crushed, or cracked. As long as these three parts are present in their original proportion, they’re considered whole grains.

Science indicates that refined grains (e.g. white bread) can do more harm than good to the brain. While a high intake of refined grains is linked to inflammation, obesity and cognitive decline, whole grains are a totally different story. So go for brown rice over white rice. If you want to up your grain game, try pseudo-grains like quinoa and amaranth.

Also make sure to read the label carefully, as some products may claim to be whole grain but are only partially so. If a product is truly whole grain, it will say 100% whole grain and those grains will be the only grains listed. Watch out for the phrase “made with whole grains” as that means only some of the grains are whole.

Micronutrients in Whole Grains: Protein, Thiamin, Riboflavin (B2), Niacin (B3), Vitamin B6, Folate, Potassium, Magnesium, Iron, Zinc

Legumes are a family of foods that emcompasses beans, peas and lentils. They’re a great source of healthy protein (i.e. no saturated fat), which makes them an important part of any plant-based diet and a great alternative to meat. They're also a brain healthy carbohydrate source because they have a low glycemic index, are rich in fiber, have a good amount of B vitamins, and a great amount of Folate. They are also relatively inexpensive to buy and easy to make.

Chickpeas, black beans, lentils, soybeans and tofu are nutrient rich and easily accessible. Don’t be shy about embracing the bean. Fun fact: the name legume technically refers to the entire plant while the name pulse is specifically the edible seed (such as beans, peas, or lentils).

Micronutrients in Legumes: Protein, Fiber, Folate (B9), Thiamin (B1), Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese

Nuts like almonds and walnuts are a rich source of protein, healthy fats and vitamin E. For example, Almonds provide 6 grams of plant protein per 30-gram serving. And a 30-gram serving has approximately 13g of healthy unsaturated fats.

Try to having a small handful of unsalted almonds, hazelnuts, cashews or walnuts once a day. Even better, add nuts to your salad to give it more texture and flavor. But, nuts are also high in calories, so be careful not to overdo it.

Fun fact: almonds and walnuts are technically seeds that come out of an outer fruit hull. Examples of true nuts are the chestnut, hazelnut, and acorn. While we’re at it, we should point out that a peanut is actually a legume. Confused? Don’t worry. All these “nuts” are grouped together because they have a similar nutrient profile and culinary applications.

Here’s the good news; one Good Thinking Bar provides 70% of the daily MIND Diet requirement.

Micronutrients in Nuts: Protein, Vitamin E, Riboflavin (B2), Niacin (B3), Monounsaturated fat, Polyunsaturated fat, Manganese, Phenylalanine, Thiamine, Choline, Magnesium

Embrace the Mediterranean life and eat more fish! Your brain loves the omega-3 DHA fat that comes from fish. Focus on SMASH; salmon, mackerel, anchovies, sardines and herring. Try to limit your tuna, swordfish and sea bass intake because of high mercury levels. Try eating canned anchovies and sardines on whole wheat crackers for an easy Omega 3 boost.

Of course, you can get essential omega-3 fatty acids by taking a supplement. But research has not been able to show that taking a supplement can provide the same benefits as eating omega-3 foods, like fish.

Also, you should avoid fried fish. In addition to adding loads of empty calories to the fish, the process of frying reduces Omega 3 levels and increases saturated fat intake.

Micronutrients in Fish & Seafood: Omega 3 (DHA), Protein, Vitamin B12, Niacin (B3), Thiamin (B1), Vitamin B6, Vitamin B5, Riboflavin (B2), Potassium

There are two main reasons the MIND Diet calls for poultry. First, poultry is a high quality protein that is much lower in saturated fat than beef or pork. Second, poultry provides essential B vitamins, especially important B12 vitamins, that we can’t get from plants. That said, alway fill your plate with more vegetables and beans than poultry (which is still counter intuitive for most people).

Always try to choose skinless, grilled or baked chicken or turkey. If you’re switching out red meat, this is the healthiest cut and best preparation method.

Keep in mind that many commercially packaged chicken breasts are around 6 to 10 ounces. So if you eat a single breast, you’re likely eating way more than you should.

Also, as with fish, keeping the skin on or frying the chicken or turkey in batter and oil will add empty calories and lots of unhealthy fats. This would be counterproductive.

Micronutrients in Poultry: Protein, Niacin (B3), Vitamin B5, Vitamin B6, Vitamin B12, Choline, Zinc, Magnesium

Throw out your processed cooking oils and replace it with olive oil. The monounsaturated fat in olive oil is a super healthy fat that your brain loves. Olive oil has a special compound called Oleocanthal that has anti-inflammatory effects. So, don't be shy with it! You can also try Avocado oil as a good (and tasty) alternative.

However, olive oil has a lower smoke point, so make sure to use it on low to medium heat only. And don’t forget to use olive oil as a drizzle on salads and prepared meals.

Micronutrients in Olive Oil: Rich in over 230 antioxidants and anti-inflammatory properties including Vitamins E and K

Ok, now for the easy part. Enjoy a glass of red wine everyday (You can also find non-alcohol wine.). ​​​ The skin of the red wine grapes contains a powerful antioxidant called resveratrol that is good for your brain. While the science on this is not fully proven, a glass of red wine while enjoying dinner certainly won't hurt.

But remember, you're drinking for the phenols, not the alcohol. More than one glass a day becomes counterproductive. Don’t over indulge.

Micronutrients in Red Wine: Red wine does not provide many micronutrients other than a large amount of Resveratrol. But, Resveratrol is a powerful polyphenol that acts as an antioxidant to help minimize inflammation.

Sugar is a brain killer! This is because a condition known as Insulin Resistance negatively impacts the body's ability to regulate blood sugar and properly feel brain cells. The result is the starvation and death of neurons. Yikes! No wonder that Alzheimer’s Disease is often referred to as Diabetes of the brain.

One of the most significant dietary changes you can make for your brain and your entire body is to drop foods with added sugar from your diet. Seriously! The science is very clear on this.

Instead, make it a habit of reaching for sweet whole fruits like bananas, apples, pears, mango, oranges, peaches, etc. Or, start experimenting with honey or monk fruit sweeteners.

A key reason why you should avoid full-fat dairy is that cheese (and other dairy products) contains lots of saturated fat, which can negatively impact brain function and increase the risk of cardiovascular and neurological diseases. Instead, look for healthy monounsaturated and polyunsaturated fats that are found in olive oil, oily fish, and nuts.

Did you know that cheese and pizza have surpassed meat as the primary sources of saturated fat in the American Diet? But, you can find low fat or no fat cheese options at your local pizza parlor. You can also find many tasty new plant-based cheese alternatives in your local grocery store. Give them a try. Your brain and heart will thank you.

Fat that is solid at room temperature is saturated fat and is bad for the brain. Butter and margarine fall into this category and should be avoided. Margarine is even worse because it contains trans fat. Try olive oil, avocado oil or grapeseed oil instead.

A word of caution; coconut oil is also saturated fat! A lot has been written about coconut oil and MCT oil (derived from coconut oil) as a treatment or protection from Alzheimer’s and cognitive decline. However, the science to support this idea is limited. Therefore, we think it’s best to limit or avoid coconut oil in favor of other non-saturated options.

This includes all beef, lamb, pork, game meats, and products made from these meats. In recent years, red meat has made a comeback because of the Paleo diet and grass-fed movement. But please err on the side of caution. The long term science is clear; it’s best to limit red meat intake. If you just have to have red meat, consider it an occasional treat rather than a diet staple.

Look for extra lean, grass fed options. Avoid processed and cured meat like some forms of beef jerky because they contain nitrates. Nitrates can damage brain cells.

This should be a no-brainer. Fried food and fast food have long been linked to serious health problems including heart disease and neurodegenerative disease.

When food goes into the frying pan it soaks up loads of unhealthy saturated fats from oils that are highly oxidized. This oxidation process can produce harmful compounds that are bad for the body and the brain.

As many as 1 in 3 Americans eats fast food at least once a day, and most of those fast food meals include fried foods. The good news is that a Good Thinking Bar has more calories than McDonald’s chicken nuggets and costs a lot less! See, good healthy food can be cheap and easy too.

About Good Thinking Foods

The goal for Good Thinking Foods is to provide people with proven brain nutrition in an easy to eat snack form. It’s our hope that by providing good brain nutrition in an affordable and convenient form, we can help reduce the rate of Alzheimer’s and other neurodegenerative diseases for millions of people around the world.