WHAT IS THE MIND REGIME?
The MIND diet, whose acronym comes from the Mediterranean-DASH Intervention for Neurodegenerative Delay , is very similar to the Mediterranean diet. However, it is more focused on the consumption of healthy foods for the brain, such as leafy greens and berries.
By adopting this type of diet, the risk of contracting Alzheimer’s disease would be halved. In addition, cognitive abilities would be more stable, which would be equivalent to rejuvenating the brain by 7.5 years.
WHAT ARE THE FOODS OF THE MIND DIET?
The MIND diet promotes a diet based on whole food products and the least processed products possible. He recommends to consume
- Every day, nuts, green leafy vegetables and any other vegetable
- At least twice a week, berries and poultry
- At least three times a week, beans
- Once a week, fish
- At least three servings a day of whole grains
It also offers to opt for olive oil as the main oil and drink a glass of wine a day, if you wish.
OTHER RECOMMENDATIONS OF THE MIND REGIME
Get off to a good start by preparing a bowl of oatmeal mixed with Greek yogurt and berries!
In addition to focusing on the foods listed above, the MIND diet suggests reducing your fat content, including reducing your intake of:
- Red meat
- Butter and margarine
- Pastries and sweets
- Frying or ready-to-eat dishes
Enjoy a whole wheat pasta dish with chickpeas and vegetables and a glass of your favorite red wine!
Eating well when forced by dietary restrictions is not always easy. Yet, there are very good substitutes for healthy foods. Here are some examples.
Are you allergic to milk, lactose intolerant or vegan? Replace the milk with almond milk. Mainly composed of water, it does not contain sugars and is fortified with calcium and vitamin D.
Coconut oil can replace other vegetable oils when frying or cooking or frying. It can also be used as a spread instead of butter or margarine. But beware! Like any other fat, it remains very caloric.
SUNFLOWER SEED BUTTER
Leave aside your peanut butter and try this food in your sandwiches or on your morning bread! Rich in nutrients, it has a higher magnesium, zinc, iron and vitamin E content than peanut butter.
THE BREAD IS BACK AND BETTER THAN EVER!
Often criticized for gluten and the carbohydrates they contain, grain products like bread, baguettes and bagels have become popular lately. In fact, according to studies, the “gluten-free” fashion seems now outdated. We can finally start eating bread again without feeling guilty!
In order to help you make informed choices, we have prepared a short guide to help you buy the best bread possible:
Look for whole grains:
The words “whole grains” should be on the list of ingredients, after the name of the cereal.
Try Sprouted Whole Grain Bread: Sprouting
increases the grain content of antioxidants, folate and iron.
Buy slow-fermentation artisan breads:
Researchers have discovered that the duration of fermentation has an effect on the digestion of bread. So, if you have trouble digesting fast-fermenting commercial breads, opt for slow-fermentation artisan breads.
Choose breads with only a few ingredients:
Look for bread that contains only a few additives, unless these additional ingredients are different seeds and grains. In fact, what you want is less additives, preservatives or dyes.
Do not overlook the benefits of white bread:
Made from fortified wheat flour, white bread contains iron and B vitamins such as thiamine, riboflavin, niacin and folic acid.
To learn more about how to adopt a healthy diet, ask your ! He will be happy to answer all your questions.