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  • Diet for mind

Diet for mind

Posted on Mar 4th, 2020
by Tasty Food
Categories:
  • Diets

For the brain to work without failures, it needs to be supported, including special nutrition. To preserve the youth of the brain and prevent the development of Alzheimer’s disease, a special MIND diet was developed, which translates as a diet for the mind. MIND is a combination of two world-famous diets, the DASH diet and the Mediterranean diet. This diet has two positive effects: firstly, adhering to it, its risk of developing Alzheimer’s decreases by 53%, and secondly, since the diet is low-calorie, weight is reduced.

So, what is the essence of this diet? Firstly, the main condition of the MIND diet is a reduction in caloric intake. Doctors recommend arranging a fasting day once a week, with calories of less than 500 kcal. Secondly, keep the water balance: you need to drink up to 2 liters of fluid per day, since a water shortage disrupts the intake of important substances in the brain for its work.

Diet implies the division of products into groups: 10 useful groups and 5 harmful.

10 healthy brain foods

1. Green leafy vegetables (lettuce, chard, cabbage, onions, parsley, sorrel, spinach, dill, artichoke, cilantro, basil) – daily

2. Other vegetables (tomatoes, cucumbers, zucchini, beets, peppers, eggplant, carrots, celery, etc.) – daily.

3. Nuts – daily.

4. Berries (especially blueberries and strawberries) – 2-3 times a week.

5. Legumes (beans, peas, soybeans, beans) – 5-7 times a week.

6. Products from whole grains (rye and wheat bread, cereals – oat, buckwheat, pearl barley, rice – brown or brown rice, etc.) – daily.

7. Sea fish – 2-3 times a week.

8. Poultry meat (chicken, turkey) – 2-3 times a week.

9. Olive oil – daily

10. Red grape wine – daily or 2-3 times a week. 

5 foods that you need to refuse: butter, margarine and spreads, red meat, fried foods and fast food, cheese, pastries and sweets.

Sample menu for a week of MIND diet

Monday

Breakfast: porridge from oatmeal, yogurt with fresh blueberries, green tea with lemon.
Lunch: vegetable and bean soup, chicken steam cutlets, leafy vegetable salad with olive oil, dried fruit compote.
Dinner: boiled buckwheat with zucchini caviar, green apple, berry fruit drink.

Tuesday

Breakfast: millet porridge with raisins, whole grain bread with honey, tea with lemon.
Lunch: fish soup, boiled white meat of turkey, cabbage and carrot salad seasoned with lemon juice and olive oil, apple compote.
Dinner: cottage cheese with herbs, sprinkled with sesame seeds, orange, berry jelly.

Wednesday

Breakfast: whole grain bread with feta, herbal tea with honey.
Lunch: soup with cereals and vegetables, stewed cabbage, fish fillet baked with tomatoes, stewed prunes.
Dinner: stewed beans with garlic and walnuts, green tea with honey and lemon.

Thursday

Breakfast: wheat porridge with fresh berries, whole grain bread with honey, tea with lemon.
Lunch: cabbage soup, fresh beetroot salad, brown rice, chicken goulash, pear compote.
Dinner: broccoli with olive oil, a handful of hazelnuts, a glass of red wine / a decoction of herbs.

Friday

Breakfast: oatmeal with dried apricots and sunflower seeds, bread, tangerine, tea.
Lunch: chicken broth with crackers, Chinese cabbage salad with herbs, olive oil and lemon juice, cherry compote.
Dinner: kefir with fresh raspberries, whole grain bread, a handful of nuts.

Saturday

Breakfast: porridge “Friendship” with flax seeds, bread with honey, apple, tea with lemon.
Lunch: kefir beetroot, boiled buckwheat, iceberg salad with lemon and olive oil, pear compote.
Dinner: stewed zucchini with carrots and tomatoes, nuts, cranberry jelly.

Sunday

Breakfast: whole grain bread with chickpeas hummus, tea with honey and lemon.
Lunch: soup with beans, green pea, spinach and feta salad, blackcurrant compote.
Dinner: cottage cheese casserole with fresh (frozen) strawberries, bread with honey, a glass of red wine / decoction of herbs with honey.

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