mind diet.JPGThe MIND diet recommends:[9]

  • Green leafy vegetables (like spinach and salad greens): at least six servings a week
  • Other vegetables: at least one a day
  • Nuts: five servings a week
  • Berries: two or more servings a week
  • Beans: at least three servings a week
  • Whole grains: three or more servings a day
  • Fish: once a week
  • Poultry (like chicken or turkey): two times a week
  • Olive oil: use it as your main cooking oil.
  • Wine: one glass a day

The diet discourages:[10]

  • Red meat: more than four servings a week
  • Butter and stick margarine: more than a tablespoon daily
  • Cheese: more than one serving a week
  • Pastries and sweets: more than five servings a week
  • Fried or fast food: more than one serving a week

Email motherhealth@gmail.com to personalize your diet based on your current health needs. Be added in the list if you are helping lower chronic care cost: