Most people are aware of the numerous changes that our bodies undergo as we age. Did you know that our nutritional needs also change with age? Metabolism tends to slow with age, yet nutrient needs increase for certain vitamins and minerals. Learning how to balance these changes and continue eating healthy meals may seem difficult. Some people find it helpful to adopt a healthy eating pattern to support healthy aging, such as the relatively new MIND diet.
The MIND diet, which stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay, was created by combining the Mediterranean diet with the DASH diet (the Dietary Approach to Stop Hypertension). The goal of this diet is to decrease the risk of dementia and cognitive decline in older adults, and recent studies have demonstrated that it may be an effective way to reduce risk of Alzheimer’s Disease.
The MIND diet focuses on vegetables – especially green leafy ones; berries; lean meats and seafood; plant-based proteins such as nuts and beans; whole grains; and olive oil. The antioxidants and healthy fats contained in these foods help promote brain health. Sweets, cheeses, red meat, and fried foods are to be limited within the MIND diet, enjoyed only in moderation.
The MIND diet is flexible. Daily and weekly serving recommendations are provided for each of its focus foods, so you can adapt the recommendations to suit your preferences. In addition, one glass of red wine per day is supported within the MIND diet for the polyphenols that may contribute to cardiovascular health!
Have you ever considered a diet that supports your brain’s health? Consider incorporating some of the recommendations from the infographic to the right into your meals this week!