Join Liz Weiss, a registered dietitian nutritionist and someone deeply connected to the realities of dementia to learn about the importance of brain health. 

Her father, who passed away from Lewy Body Dementia at the age of 91, inspires her ongoing desire to educate others about the role of food in protecting 

our brains as we age. One evidence-backed approach she often recommends is the MIND diet, a plan that blends elements of the popular Mediterranean 

diet and the DASH diet.

What Is the MIND Diet?

The MIND diet is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay. It features 9 nutrient-rich foods (and the occasional glass of wine), 

which have been shown to support brain health, and it limits (but does not eliminate) foods such as fried or fast foods, pastries and sweets, and red meat.  

Research shows that moderate to strict adherence to the MIND Diet can reduce Alzheimer’s Disease risk by 35% to 53% respectively and slow the rate of 

cognitive decline. (Note: Further research is needed to determine the specific effects of the MIND diet on Lewy Body Dementia. Read what the Lewy Body 

Dementia Association recommends re: diet and exercise for overall brain health.)

Here are the 10 brain-healthy foods emphasized on the MIND diet, along with suggested portions:

1.    Leafy Green Vegetables: At least 6 servings per week (1 serving = 1 cup raw or ½ cup cooked). Examples: spinach, kale, arugula, collards.

2.    Other Vegetables: At least 1 serving per day (1 serving = ½ cup cooked or 1 cup raw). Aim for a variety of colors!

3.    Berries: At least 2 servings per week (1 serving = ½ cup). Blueberries and strawberries are top picks.

4.    Nuts: At least 5 servings per week (1 serving = ¼ cup). Almonds, walnuts, and pistachios are great options.

5.    Beans: At least 3 servings per week (1 serving = ½ cup cooked). Chickpeas, lentils, and black beans are nutrient powerhouses.

6.    Whole Grains: At least 3 servings per day (1 serving = 1 slice bread or ½ cup cooked grains like quinoa).

7.    Fish: At least 1 serving per week (1 serving = 3–4 ounces). Focus on fatty fish like salmon or sardines.

8.    Poultry: At least 2 servings per week (1 serving = 3–4 ounces). Chicken and turkey are ideal.

9.    Olive Oil: Use as the primary oil in cooking and dressings.

10.    Wine: Up to 1 glass per day, if you drink alcohol.

Foods to limit include red meat, butter and margarine, cheese, pastries and sweets, and fried or fast foods.

Recipes:

https://www.lizshealthytable.com/recipe-index/recipe-index/

Instagram: Where you’ll find even more links to Liz’s Healthy Table Recipes! 

https://www.instagram.com/lizweiss/

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