MIND Diet: Complete Guide for Brain Health
Last updated: 20 February 2026
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is an eating pattern designed to support diet and brain health. It is often cited as a best diet for brain health or healthy diet for brain health because it combines elements of the Mediterranean and DASH diets and emphasises foods linked in research to cognitive health. The mind diet for brain health focuses on leafy greens, berries, nuts, fish, olive oil, whole grains, and beans, and limits red meat, butter, cheese, pastries, and fried foods. Many people follow a mind diet plan, mind diet meal plan, or mind diet menu plan using a mind diet food list (or mind diet list of foods) and a mind diet eating plan. This guide explains what the MIND diet is, how it works, what to eat and avoid, benefits and risks, and a sample day. Always discuss diet changes with your doctor or dietitian.
Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. The MIND diet is not a treatment for dementia or any disease. Before changing your diet, especially if you have a health condition, speak to a healthcare professional.
Below you will find the definition of the MIND diet, why it is considered a diet for brain health, a mind diet food list and what to limit, how to use a mind diet meal plan or mind diet eating plan, benefits and risks, a sample day, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine the MIND diet with a weight goal.
What is the MIND diet?
The MIND diet was developed by researchers to combine the brain-friendly aspects of the Mediterranean and DASH diets into a single diet for brain health. The name stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. There are no phases–it is an ongoing mind diet eating plan that you can follow using a mind diet food list (or mind diet list of foods). The diet emphasises ten food groups: leafy green vegetables (e.g. kale, spinach, collards), other vegetables, berries, nuts, olive oil, whole grains, beans, fish, poultry, and wine in moderation. It recommends limiting five groups: red meat, butter and margarine, cheese, pastries and sweets, and fried or fast food. A mind diet plan, mind diet meal plan, or mind diet menu plan typically specifies how often to eat each recommended food (e.g. leafy greens daily, berries and fish several times a week) so that diet and brain health are supported in a practical way.
Core principles
- Eat leafy greens and other vegetables daily; berries, nuts, beans, whole grains, fish, poultry, olive oil regularly.
- Limit red meat, butter, cheese, pastries and sweets, fried and fast food.
- Wine in moderation is optional (one glass per day); skip if you do not drink alcohol.
How the MIND diet works
The MIND diet is designed so that diet and brain health are linked through food choices: more of the foods associated in observational studies with slower cognitive decline, and fewer of the foods associated with worse outcomes. It does not guarantee prevention of dementia or any disease. In practice, a mind diet meal plan or mind diet menu plan is similar to a heart-healthy, plant-forward diet–high in vegetables, healthy fats, and fibre, and lower in saturated fat and processed foods. That can also support weight and cardiovascular health when combined with appropriate calories. Use our TDEE calculator and calorie deficit calculator if weight loss is a goal. The mind diet for brain health is often described as one of the best diet for brain health or a healthy diet for brain health options because of its research base and alignment with general healthy eating.
What to eat and what to limit: MIND diet food list
A mind diet food list (or mind diet list of foods) helps you build a mind diet meal plan or mind diet menu plan. The table below summarises what to eat and what to limit for a diet for brain health.
| Eat (mind diet food list) | Frequency (typical mind diet eating plan) | Limit |
|---|---|---|
| Leafy greens (kale, spinach, collards, etc.) | Daily | Red meat |
| Other vegetables | Daily | Butter and margarine |
| Berries (especially blueberries) | At least 2× per week | Cheese |
| Nuts | Most days (small handful) | Pastries, sweets |
| Olive oil (as main cooking/finishing fat) | Daily | Fried and fast food |
| Whole grains, beans, fish, poultry | Several times per week each | – |
| Wine (optional) | Up to 1 glass per day if you drink | – |
Your mind diet plan or mind diet menu plan can follow these frequencies; exact servings can be adapted to your needs. The mind diet list of foods to limit does not mean “never”–it means less often and in smaller amounts.
Potential benefits of the MIND diet
Benefits are often described as “may” or “in studies”–individual results vary. The MIND diet is not a treatment for any condition.
- Diet and brain health: Observational studies link higher MIND diet adherence to slower cognitive decline and lower risk of Alzheimer’s disease. This does not prove cause and effect; other lifestyle factors may play a role. The diet is often recommended as a best diet for brain health or healthy diet for brain health option.
- Heart and metabolic health: Because it is similar to Mediterranean and DASH, the mind diet for brain health may also support blood pressure, lipids, and weight when calories are appropriate.
Evidence: observational and some intervention studies support associations between the MIND diet and cognitive outcomes; more long-term trials are needed. Before relying on any diet for brain health, discuss with your doctor or dietitian.
Risks and who should be cautious
The MIND diet is generally safe and aligns with standard healthy-eating guidelines. A few points:
- Alcohol: Wine is optional. If you do not drink, do not start for health reasons; if you drink, stay within low-risk limits.
- Medical conditions: If you have conditions affected by diet (e.g. diabetes, kidney disease), adapt the mind diet meal plan with your doctor or dietitian. The mind diet food list can be adjusted (e.g. fruit and whole grains for diabetes).
Before starting the MIND diet, especially if you have memory concerns or other health issues, speak to your doctor or a dietitian.
Sample MIND diet day (meal ideas)
This is one example of a mind diet menu plan or mind diet eating plan–not a prescriptive plan. Use it as a template for your mind diet meal plan.
- Breakfast: Oatmeal (whole grains) with berries and a small handful of nuts; or eggs with spinach and wholemeal toast, drizzled with olive oil.
- Lunch: Large salad with leafy greens, other vegetables, chickpeas or beans, olive oil dressing; optional grilled chicken or fish. Whole grain bread if desired.
- Dinner: Baked or grilled fish or poultry with vegetables and a small portion of whole grains (e.g. quinoa, brown rice); salad with olive oil. Optional glass of wine if you drink.
- Snacks: Berries, nuts, raw vegetables. Avoid pastries and fried snacks.
Use our calorie calculator and TDEE calculator to tailor intake. For related approaches, see our Mediterranean diet, DASH diet, and heart-healthy diet guides.
Frequently asked questions
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is an eating pattern designed to support brain health. It combines elements of the Mediterranean and DASH diets and emphasises leafy greens, berries, nuts, fish, olive oil, whole grains, and beans while limiting red meat, butter, cheese, pastries, and fried foods.
You eat leafy green vegetables daily, berries, nuts, beans, whole grains, fish, poultry, olive oil, and wine in moderation. You limit red meat, butter and margarine, cheese, pastries and sweets, and fried or fast food. See the mind diet food list and table above.
The MIND diet was designed as a diet for brain health. Observational studies link it to slower cognitive decline and lower dementia risk, but it does not prevent or cure dementia. Diet and brain health are connected; the MIND diet is one evidence-based option. Discuss with your doctor.
Yes. A mind diet meal plan or mind diet menu plan structures daily meals around the mind diet food list: leafy greens and other vegetables, berries, nuts, beans, whole grains, fish, olive oil. You can follow a mind diet eating plan with set servings per week for each food group. See the sample day above.
There is no single best diet for brain health. The MIND diet, Mediterranean diet, and DASH diet are often recommended because they emphasise whole foods, vegetables, and healthy fats and limit processed and fried foods. Discuss with your doctor or dietitian for a plan that fits you.
No. The MIND diet can be followed with different levels of adherence. Even moderate adherence in studies was associated with benefits. A mind diet plan can be adapted to your preferences and culture while keeping the core emphasis on brain-friendly foods and limiting the foods to avoid.
Summary
The MIND diet is a diet for brain health that combines Mediterranean and DASH-style eating. It is often cited as a best diet for brain health or healthy diet for brain health and focuses on the link between diet and brain health. Use a mind diet food list (or mind diet list of foods) to build a mind diet plan, mind diet meal plan, mind diet menu plan, or mind diet eating plan: plenty of leafy greens, berries, nuts, beans, whole grains, fish, and olive oil; limit red meat, butter, cheese, pastries, and fried foods. The MIND diet does not treat or prevent dementia–talk to your doctor or dietitian before changing your diet. Use our calorie calculator and TDEE calculator for weight goals. See our Mediterranean diet, DASH diet, and heart-healthy diet guides for related approaches.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
You might also like
Other diet guides that may fit your goals.
Mediterranean diet
Plant-forward eating with olive oil, fish and vegetables. Often recommended for heart health.
DASH diet
Low sodium, plenty of potassium. Designed to support healthy blood pressure.
Heart-healthy & cholesterol diet
Limits saturated fat and sodium; supports heart and cholesterol.
Anti-inflammatory diet
Foods that may help reduce inflammation. Often overlaps with Mediterranean.
Sources and further reading
This article is based on current scientific and clinical sources. For more detail, see:
- Original MIND diet research (Rush University): development and scoring of the MIND diet
- Observational and intervention studies on MIND diet, cognitive decline, and dementia risk
- Guidelines on diet and brain health from national and international bodies
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.