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The MIND diet combines the healthy eating principles of the Mediterranean and DASH diets.
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It also includes more of certain foods linked to better brain function and longevity.
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Dietitian Kelli McGrane spoke to Insider about common mistakes people make on the MIND diet.
A dietician who has written a book on the MIND Diet He spoke to Insider about the most common mistakes people make when they first start following him.
The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Disorder and combines the principles of the Mediterranean and DASH dietswith added nutrients for brain health and longevity.
He Mediterranean and DASH diets Both are considered the gold standard for healthy eating, with US News and World Report naming the former as the The healthiest way to eat for the sixth year in a row, and the American Heart Association placed the latter at the top of its list of heart-healthy diets earlier this year.
According to the Harvard T. Chan School of Public Health, a week after MIND Diet includes at least:
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Three servings a day of whole grains
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Six servings of green leafy vegetables a week
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One serving per day of non-leafy green vegetables.
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Five servings of nuts a week
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four servings of beans a week
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Two servings of berries a week
Fish may be eaten at least once a week and poultry twice, but red meat should not be consumed more than three times a week. Followers of the diet are also advised to reduce their consumption of cheese (to a maximum of one serving a week), fried foods, butter and margarine, sweets and pastries.
Kelli McGrane, a registered dietitian and author of “MIND Diet for Beginners,” told Insider: “The MIND, Mediterranean, and DASH diets are all similar in that they all promote eating mostly whole, minimally processed foods, with an emphasis on plant-based foods like fruits, vegetables, and whole grains.
“The MIND Diet is different in that it recommends specific foods within food groups that have been specifically associated with Benefits for brain healthFor example, rather than simply encouraging more fruits and vegetables, she recommends eating berries and green leafy vegetables.”
Insider spoke to McGrane about the mistakes people make when following the MIND diet.
Trying to change your diet overnight
McGrane said you shouldn’t try to completely switch to the MIND diet right away.
Instead, choose just a few small changes, let them become habits, and then make a few more adjustments.
“For example, the MIND diet recommends eating six or more servings of green leafy vegetables per day. If you’re not currently eating any green leafy vegetables, it’s probably not realistic to go from zero to six. Instead, set a goal of adding three servings per week and build up from there,” she said.
Restrict your diet
People often find it difficult to cut back on cheese to the one serving allowed on the MIND diet, she said. But rather than depriving yourself of cheese, McGrane said it’s more productive to focus on adding things to your diet than removing them.
“Focus on what you should eat more of, rather than what you should eat less of,” she said.
“You’ll get more bang for your buck in terms of health if you focus on eating further green leafy vegetables or adding “Add a serving of omega-3-rich fish to your weekly menu,” she said.
Not giving you room to make mistakes
McGrane said having rigid rules around food often leads to people being unable to stick to a diet and can even lead to an unhealthy relationship with food.
“I would advise people not to get hung up on following a recommendation to the letter (again, it’s more beneficial to eat MORE of the recommended foods than to cut back on cheese) and not to think too much about mealtime,” she said.
Read the original article on Insider
