Overview
TRUE OR FALSE
The MIND diet recommends eating specific foods on a daily or weekly basis
TRUE!
The MIND diet encourages lean proteins, whole grains, fruits, vegetables, and legumes on a regular (either daily or weekly) basis
TRUE OR FALSE
It is best to eat poultry with skin.
False!
Having poultry without skins helps to reduce the fat content on this food
TRUE OR FALSE
The MIND diet recommends eating starchy vegetables daily
False! The MIND diet recommends eating vegetables on a daily basis with the specific inclusion of leafy greens regularly
TRUE OR FALSE
The MIND diet discourages highly processed and refined foods
True! The MIND diet discourages processed meats, food high in saturated fat, and foods high in added sugar.
The MIND Diet has been shown to improve what aspect of our health?
Our cognitive function. Research suggests that this diet can improve cognitive function and reduce the risk (or delay) Alzheimer's Disease.
Garbanzo, kidney, and cannellini are types of _____
Beans. These are a good sources of protein and fiber. The MIND diet recommends eating beans at least 3-4 times every week.
Name 3 examples of leafy greens
Leafy greens include broccoli, cabbage, mustard greens, spinach, kale, and bok choy. The MIND diet recommends eating these foods. These foods are rich in a number of vitamins and minerals including vitamin A, C, E, K, iron, calcium, and more
The MIND diet discourages foods and beverages that are high in _____.
Added sugar! Limit your intake of concentrated sweets, including desserts, or sugar-sweetened beverages.
The MIND diet recommends choosing this type of dairy product.
This type of protein is recommended at least once per week on the MIND diet and is a good source of omega 3 fatty acids
Fish! The MIND diet encourages at least 1 (or more) servings of fish per week
Name 1-2 ways to add berries into your diet.
Add them to smoothies, oatmeal, yogurt or yogurt parfaits, a fruit salad, etc.
Aside from diet, what other lifestyle factors may support brain health?
Keeping your mind active, staying connected with friends, and being physically active.
The mind diet is low in ______ fat.
Saturated fat.
The MIND diet recommends limiting high fat meats, fried foods, and whole fat dairy products, all of which are high in saturated fat.
This snack is a good source of protein, fiber, and healthy fats.
Nuts and seeds! The MIND diet recommends eating nuts and seeds 5 or more times per week
The MIND diet encourages at least _____ servings of vegetables per day.
Two!
The MIND diet encourages at least ____ servings of whole grains per day
Three! Choose more whole grain bread, cereal, crackers, pasta, or brown rice.
The MIND diet is a combination of which two diets?
The Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. These diets encourage whole, unprocessed foods.
It is best to limit these high protein foods on the MIND diet
Processed meats or high fat/fried meats. Processed meats include ham, sausage, hot dogs, and deli meat.
These fruit are a great source of antioxidants, vitamin C, and fiber
Berries. The MIND diet recommends eating berries at least 205 times per week. This does not include dried berries, so stick the fresh or frozen options.
This type of oil is recommended on the MIND diet
Extra virgin olive oil! The MIND diet recommends using 2 tablespoons of this per day.