It is the time of year when many people begin to watch what they eat, whether they do so to lose weight, live a healthier lifestyle or for other reasons. A growing body of research finds that the MIND Diet may be one of the best options, not only because it is a healthier option, but also because it can impact brain health and cognition.
Delaware Hospice reports that the MIND Diet combines portions of the Mediterranean diet, such as a lot of vegetables, olive oil, fish and whole grains, with portions of the DASH diet, which is heart-healthy and promotes cutting back on salt along with processed foods. In one ten-year study, those who follow the MIND diet had a 53 percent lower rate of Alzheimer’s disease.
The diet suggests working in three servings of whole grains each day and replacing meat with healthier proteins like beans, lentils and tofu. Add chicken and/or fish several times each week. Although all vegetables are beneficial, experts recommend leafy greens like spinach, lettuce and mustard greens. Berries should be included a few times a week with snacks like nuts sprinkled in. Cook with olive oil and aim to save red meat, fried food, cheese, pastries and butter for special occasions.
Experts also recommend making the changes gradually. Switch to brown rice instead of white, olive oil instead of butter, a handful of almonds instead of chips to begin. Prioritize any specific limitations such as medication interactions or other diagnoses. A daily menu may look like oatmeal with blueberries or whole grain toast with eggs. Lunch could be lentil-vegetable soup or  salad with a whole wheat pita and hummus. Dinner could be salmon or chicken, wild rice and greens or a tofu-veggie stir fry with brown rice.
If you are looking for a way to get a loved one to make lifestyle changes, Delaware Hospice can help. Reach out to Delaware Palliative for guidance in helping someone you care for change their bad habits for good ones. You can also give them a call at 302-478-5707.
