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Mind Diet Meal Plan, Help Lose Weight and Prevent Dementia

Mind Diet Meal Plan - During this many people undergo a diet program to lose weight. In fact, there are still many benefits that can be obtained from maintaining a regular diet. One of them prevents dementia. According to new research, there is a type of diet that can maintain brain health, namely the MIND diet meal plan.

This diet has an extension of the Mediterranean-DASH Intervention for Neurogenerative Delay. As the name implies, the MIND diet is a combination of a Mediterranean diet that focuses on whole foods and less bad fats, and the DASH diet that seeks to reduce high blood pressure by reducing sodium consumption.

This type of diet was developed by Professor Martha Morris from Rush University Medical Center, Chicago.

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Together with his colleagues, Prof. Morris conducted a study of 1,220 adults in Australia who were 60 years old. The research was conducted over more than 12 years. During that time, the researchers charted different meal plans for participants.

The eating plan affects brain health. As a result, participants who followed the MIND diet meal plan risked the possibility of developing dementia down to 19% based on clinical diagnosis.

So, how to do a MIND diet meal plan? Launching The Sun, Tuesday (03/12/2019), the principle of this diet is to eat whole foods and reduce processed foods. Such foods can reduce excess fat in the body and maintain the ideal body weight. Also, food can protect brain health.

The MIND diet meal plan recommends at least nine foods that must be consumed every day and five types of foods that must be avoided. The ten foods are vegetables, especially those with green leaves, blueberries, nuts such as almonds and cashews, peas, grains, fish, poultry, olive oil, and wine.

While the five foods that must be avoided are fried foods or fast food, red meat, cheese, butter or margarine, and cakes and sweets.

Not only that, some rules must be followed by diet participants, including: 

  1. Eat at least three servings of whole grains a day
  2. Eat one serving of salad a day
  3. Eat one kind of vegetables every day
  4. Snacking nuts every day
  5. Eat chicken and berry fruit at least twice a week
  6. Eat fish at least once a week
  7. Consumption of unhealthy foods at maximum once per week
  8. Eat butter or margarine for less than one tablespoon a day

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