Understanding What Foods are Allowed on the MIND Diet for Optimal Brain Health

October 28, 2025 •

4 min read

Research has shown that strict adherence to the MIND diet can lower the risk of developing Alzheimer's disease by as much as 53%. By focusing on what foods are allowed on the MIND diet, you can support your cognitive function and overall well-being as you age.

Quick Summary

The MIND diet emphasizes ten brain-healthy food groups, including leafy greens, berries, and nuts, while limiting five unhealthy groups like red meat and sweets. Its guidelines combine elements from the Mediterranean and DASH diets to specifically target neurodegenerative delay.

Key Points

Emphasize Berries and Leafy Greens: The diet uniquely highlights these two food groups due to strong evidence linking them to brain health benefits.
Focus on Whole Foods: The core of the diet centers on eating unprocessed, plant-based foods, such as vegetables, whole grains, and beans.
Use Olive Oil as a Primary Fat Source: Prioritize olive oil over butter and margarine, which contain higher levels of saturated fat.
Limit Unhealthy Fats and Sweets: The diet explicitly recommends restricting intake of red meat, butter, cheese, pastries, and fried/fast food.
Combine Mediterranean and DASH Principles: By blending the best brain-supporting components of these two diets, the MIND diet offers a targeted approach to cognitive health.
Promote Omega-3 Fatty Acids: The inclusion of fatty fish and nuts ensures a regular intake of omega-3s, which are vital for brain cell function.

The Core Principles of the MIND Diet

Developed by nutritional epidemiologists at Rush University, the MIND diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. It emphasizes specific foods known for their brain-protective qualities while limiting those that may increase cognitive risk. The diet is flexible, focusing on building sustainable eating habits rather than following rigid rules. The core of the diet lies in its 10 recommended food groups and five food groups to limit.

The 10 Brain-Healthy Food Groups

To follow the MIND diet, incorporate the following ten food groups into your weekly meals, aiming for the recommended frequency:

Green leafy vegetables: Aim for at least six servings per week. Examples include kale, spinach, and collard greens. They are packed with nutrients like vitamin K, lutein, folate, and beta-carotene, which are linked to slower cognitive decline.
Other vegetables: Eat at least one serving of any other vegetable daily. This variety ensures a broad range of nutrients and antioxidants.
Berries: Consume at least two servings per week. Research shows that flavonoids found in berries, such as blueberries and strawberries, can improve memory and delay cognitive decline.
Nuts: Have at least five servings per week. Nuts, especially walnuts, are excellent sources of protein, healthy fats, and vitamin E, which protects against oxidative stress.
Whole grains: Include at least three servings daily. Options like oatmeal, quinoa, brown rice, and whole-wheat pasta provide a steady supply of glucose for brain cells and are rich in B vitamins.
Fish: Eat fish, especially fatty fish like salmon and tuna, at least once a week. They are rich in omega-3 fatty acids, which are crucial for brain cell structure and function.
Beans: Aim for at least four servings per week. This includes lentils, chickpeas, and soybeans, which provide fiber and other essential nutrients.
Poultry: Eat poultry, like chicken or turkey, at least twice a week. It should be grilled, baked, or broiled, not fried.
Olive oil: Use extra-virgin olive oil as your primary cooking oil and for dressings. It provides monounsaturated fats that support brain health.
Wine (Optional): The diet suggests a single glass of wine per day, though this is optional and not mandatory.

The 5 Food Groups to Limit

To maximize the diet's benefits, it is equally important to minimize your intake of five less-healthy food groups:

Butter and stick margarine: Limit to less than 1 tablespoon per day. These are high in saturated fats, which are not beneficial for the heart or brain.
Cheese: Reduce consumption to less than one serving per week. High-fat dairy products are generally discouraged.
Red meat: Aim for no more than three servings per week. This includes beef, pork, and lamb.
Pastries and sweets: Limit these to less than five servings per week. This includes cookies, cakes, doughnuts, and other processed sugary treats.
Fried or fast food: Restrict to less than one serving per week. These foods are highly processed and have been linked to inflammatory responses.

Putting it all together with a sample meal plan

Following the MIND diet doesn't require complex meal preparation. Here is a sample plan to show how these foods can be combined:

Breakfast: Whole-grain oatmeal topped with a handful of blueberries and walnuts. Lunch: A large spinach and kale salad with grilled chicken, chickpeas, and a drizzle of olive oil dressing. Dinner: Baked salmon served with a side of brown rice and steamed broccoli. Snack: A handful of almonds or a bowl of raspberries.

Comparison Table: MIND Diet Foods


Food Group	Recommended for Consumption	Limited for Consumption
Vegetables	Leafy greens (kale, spinach, etc.) at least 6x/week, and other vegetables daily.	Limit fried and fast-food vegetables.
Protein	Fish (especially fatty fish) at least 1x/week; poultry at least 2x/week.	Red meat and processed meat (<4x/week).
Fats	Olive oil as the primary cooking fat and for dressings.	Butter and stick margarine (<1 tbsp/day).
Dairy	Minimal amounts of dairy, or opt for low-fat dairy.	Cheese (<1 serving/week).
Grains	Whole grains (oats, quinoa, brown rice) at least 3x/day.	Focus on whole grains, not refined grains.
Sweets	Naturally sweet berries at least 2x/week.	Pastries and sweets (<5 servings/week).
Other	Nuts at least 5x/week; beans at least 4x/week; optional glass of wine.	Limit fried and fast food (<1 serving/week).

Conclusion: Fueling the Brain for the Future

The MIND diet provides a clear, evidence-based eating pattern that can significantly benefit brain health by leveraging the protective effects of nutrients like omega-3s, antioxidants, and B vitamins. By focusing on nutrient-dense, plant-forward whole foods and making conscious choices to limit certain unhealthy groups, individuals can actively work to reduce inflammation and oxidative stress in the brain. This diet supports not only cognitive function but also overall health, including cardiovascular wellness. Adopting the MIND diet is a proactive strategy for nurturing your brain and promoting healthier aging. For more in-depth information and research on the MIND diet, consult the National Institutes of Health website.

Frequently Asked Questions

Yes, a moderate intake of wine, typically one glass per day, is listed as an optional component of the MIND diet. However, it is not a mandatory requirement for achieving the diet's benefits.

Yes, the MIND diet is largely plant-based, making it suitable for vegetarians and vegans. You would simply substitute fish and poultry with other plant-based protein sources, like increased intake of beans, lentils, and tofu.

While both emphasize plant-based foods, the MIND diet specifically targets foods with the strongest evidence for boosting brain health, placing special emphasis on leafy greens and berries, and reducing focus on other fruits.

The MIND diet is not designed as a weight-loss plan, but because it prioritizes unprocessed, whole foods that are naturally low in calories, it can be conducive to weight loss.

Fatty fish, which are high in omega-3 fatty acids, are the best choices. Examples include salmon, sardines, and trout. It is important to eat them baked or grilled, not fried.

The guidelines recommend eating berries at least twice per week. Berries such as strawberries and blueberries are particularly encouraged for their antioxidant benefits.

Good examples of whole grains include oatmeal, brown rice, quinoa, whole-wheat bread, and whole-wheat pasta.